Ready to hit the gym for an upper body workout? Fitness First PT Jemima Thompson put together this circuit that will tone your arms like no other moves can. Do each exercise for three rounds. Barbe

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Ready to hit the gym for an upper body workout? Fitness First PT Jemima Thompson put together this circuit that will tone your arms like no other moves can. Do each exercise for three rounds.

Barbell Bent Over Row to Press, 5 rows into 5 press

  • In the row, slightly arch the back and engage shoulder blades by locking elbows tight, keep the chin tucked in the bottom position
  • In the press, keep the hips tucked and the core engaged on the way up, relax the shoulder in the top position and squeeze the shoulder blades

TRX High Row, 10-12 reps

  • Keep the hips tucked and a straight back at all times. Drive the chest forward as you squeeze your back rather than bulking from your hips

TRX Single Arm Row, 10-12 reps

  • Squeeze between the shoulder on the pulling action

Chest Press Variation, 10-15 reps

  • Ensure the back is kept flat on the foam roller

One-Arm Plank, 30-60 secs

  • Ensure shoulders are in line with wrists
  • Tuck the hips slightly to engage the core
  • Push hard through the ground with your arm and try to lift through your shoulder blade
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