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Take Live Well 360’s September Fitness Challenge

  • LiveWell360 Staff
  • September 13, 2018

It’s already September, which means fall is here, can you believe it?! Where did the summer go?! We are super excited for our fitness challenge of the month! Fitness should be all year round, so we have a great fitness challenge for you that you can try this month and even use all year round.

Guess what we have for you this month? It’s another Monthly Fitness Challenge!!

Our fitness challenge of the month is all about working on upper body! Yes, that’s right we said upper body! Upper body workouts are great to work on posture and core activation!

Throughout all our challenges we focused on flexibility, and strength but we want to take what we learned in those challenges and combine it to focus on building upper body strength! We will show you how to warm up your body, break down upper body workouts, and fully perform upper body movements with load by the end of this challenge!

This fitness challenge will happen over 4 weeks, and each week we will work on a advancing our upper body exercises. We want to work through dynamic warm ups, foam rolling and then the actual upper body exercises! All of these things will lead to a stronger upper body, core, and better posture!

And the fun part:

As you finish each day of this challenge you will become stronger and have better posture! These exercises will help with all your workouts and build strength!

Let’s get started with our upper body challenge this September!

Dynamic Warm up:

The warm up is one of the most important parts of a workout. It gets your body warmed up and ready to move in a safe way!

Our warm up for this challenge is fun and works on mobility and our upper body!

Let’s get started start with week 1:

WEEK 1:

Dynamic Warm up for Week 1 will include:

Foam Rolling- Entire upper body. Foam rolling focusing on lats, biceps, traps, and thoracic spine.

Foam Rolling: 

Making sure to foam roll your entire upper back, arms, and pecs. We start with the thoracic spine, then move towards your lats, then biceps and triceps and traps.

Upper Body Exercises:

Bent-over row: You will start with one knee on a bench or chair. Bring one hand down to support yourself while the other has the dumbbell in your hand in neutral grip. You will slowly start to raise your bent elbow towards the ceiling. Exhale on the way up and inhale on the way down!

4 sets of 15 reps with 10lbs dumbbells

Lateral  raise:

-For the lateral raise we are going to start by engaging our core, and hinging slightly over like a small deadlift.

-From there with dumbbells in hand slowly raise your arms out keeping them slightly straight. Exhale on the way up and inhale on the way down. Make sure to squeeze your shoulder blades as they come up.

4 sets of 15 reps with 10lbs dumbbells

Barbell biceps curl:

-For this you will start with your elbows at your side neutral grip on the barbell.

Keep your arms extended down with the barbell on your legs. From here slowly start lifting the weight towards your chest but still keep your elbows glued to your side!

Exhale on the way up and inhale on the way down.

4 sets of 15 reps with 25lb barbell

Overhead press:

-For this you will be standing up with your pelvis and core in neutral. Dumbbells in hand slowly push up your arms to straighten overhead, come back down to bent arm position.

4 sets of 15 reps with 10lbs dumbbells

So for week 1 we will be doing 4 sets of 10 of every exercise every single day. This will help get your body acquainted with the movement and able to perform better

WEEK 2:

Dynamic Warm up for Week 2 will include:

Foam Rolling- Entire upper body. Foam rolling focusing on lats, biceps, traps, and thoracic spine.

Foam Rolling:

Making sure to foam roll your entire upper back, arms, and pecs. We start with the thoracic spine, then move towards your lats, then biceps and triceps and traps.

Upper Body Exercises:

We are already in week 2 and for this week we are focusing on lowering the sets down to 3 and increasing the weight!

Bent-over row:

-You will start with one knee on a bench or chair. Bring one hand down to support yourself while the other has the dumbbell in your hand in neutral grip. You will slowly start to raise your bent elbow towards the ceiling. Exhale on the way up and inhale on the way down!

3 sets of 10 reps with 15lb dumbbells

Lateral  raise:

-For the lateral raise we are going to start by engaging our core, and hinging slightly over like a small deadlift.

-From there with dumbbells in hand slowly raise your arms out keeping them slightly straight. Exhale on the way up and inhale on the way down. Make sure to squeeze your shoulder blades as they come up.

3 sets of 10 reps with 15lbs dumbbells

Barbell biceps curl:

-For this you will start with your elbows at your side neutral grip on the barbell.

Keep your arms extended down with the barbell on your legs. From here slowly start lifting the weight towards your chest but still keep your elbows glued to your side!

Exhale on the way up and inhale on the way down.

3 sets of 10 reps with 35lb barbell

Overhead press:

-For this you will be standing up with your pelvis and core in neutral. Dumbbells in hand slowly push up your arms to straighten overhead, come back down to bent arm position.

3 sets of 10 reps with 15lb dumbbells

WEEK 3:

Foam Rolling- Entire upper body. Foam rolling focusing on lats, biceps, traps, and thoracic spine.

Foam Rolling:

Making sure to foam roll your entire upper back, arms, and pecs. We start with the thoracic spine, then move towards your lats, then biceps and triceps and traps.

Upper Body Exercises:

We are already in week 3 and for this week we are focusing on lowering the sets and increasing the weight!

Bent-over row:

-You will start with one knee on a bench or chair. Bring one hand down to support yourself while the other has the dumbbell in your hand in neutral grip. You will slowly start to raise your bent elbow towards the ceiling. Exhale on the way up and inhale on the way down.

2 sets of 8 with 20lb dumbbells

Lateral  raise:

-For the lateral raise we are gonna start by engaging our core, and hinging slightly over like a small deadlift.

-From there with dumbbells in hand slowly raise your arms out keeping them slightly straight. Exhale on the way up and inhale on the way down. Make sure to squeeze your shoulder blades as they come up.

2 sets of 8 with 20lb dumbbells

Barbell biceps curl:

-For this you will start with your elbows at your side neutral grip on the barbell.

Keep your arms extended down with the barbell on your legs. From here slowly start lifting the weight towards your chest but still keep your elbows glued to your side!

Exhale on the way up and inhale on the way down.

2 sets of 8 with 45lb barbell

Overhead press:

-For this you will be standing up with your pelvis and core in neutral. Dumbbells in hand slowly push up your arms to straighten overhead, come back down to bent arm position.

2 sets of 8 with 20lb dumbbells

We are already at week 3!! It definitely goes by when you are having fun! For this week we will be focusing on that regular burpee but adding external load other than your body weight to the movement!

For this we will add a bosu ball, which will change the base of support on the push up as well as, add an external load to the movement. You will continue to do the burpee but you will be holding the bosu on the jump up and place it on the ground right before the push up. From there the push up will be on the bosu.

This will force you to engage your core and activate your pelvic floor. We will be doing 4 sets of 8 every other day for this burpee! We don’t want to over do the movement back to back.

WEEK 4:

Dynamic Warm up for Week 4 will include:

Foam Rolling- Entire upper body. Foam rolling focusing on lats, biceps, traps, and thoracic spine.

Foam Rolling: Making sure to foam roll your entire upper back, arms, and pecs. We start with the thoracic spine, and then move towards your lats, then biceps and triceps and traps.

Upper Body Exercises:

We are already in week 4 and for this week we are focusing on lowering the sets to one set and increasing the weight to the most amount of weight we can handle!

Bent-over row:

-You will start with one knee on a bench or chair. Bring one hand down to support yourself while the other has the dumbbell in your hand in neutral grip. You will slowly start to raise your bent elbow towards the ceiling. Exhale on the way up and inhale on the way down!

1 set of 6 with 25lb dumbbells

Lateral raise:

-For the lateral raise we are going to start by engaging our core, and hinging slightly over like a small deadlift.

-From there with dumbbells in hand slowly raise your arms out keeping them slightly straight. Exhale on the way up and inhale on the way down. Make sure to squeeze your shoulder blades as they come up.

1 set of 6 with 25lb dumbbells

Barbell biceps curl:

-For this you will start with your elbows at your side neutral grip on the barbell.

Keep your arms extended down with the barbell on your legs. From here slowly start lifting the weight towards your chest but still keep your elbows glued to your side!

Exhale on the way up and inhale on the way down.

1 set of 3 with 55lb barbell

Overhead press:

-For this you will be standing up with your pelvis and core in neutral. Dumbbells in hand slowly push up your arms to straighten overhead, come back down to bent arm position.

1 set of 6 with 25lb dumbbells

You got through week 4!!! You should be so proud of yourself.

These workouts are super fun but challenging!

CONGRATS YOU FINISHED YOUR September CHALLENGE!!

You should be stronger and overall more comfortable with upper body movements. You should be proud of yourself!

You got through four weeks of consistent upper body workouts and that’s not easy!! That means you are stronger and able to complete an upper body workout no problem!Just because this challenge is over, doesn’t mean your fitness journey should stop here!

Continue the September challenge into the next month; don’t stop working on your upper body just because the month is over! Keep working on foam rolling, and upper body exercises even try adding them every time you workout. Take advantage of your new knowledge on upper body workouts and keep doing them every day!

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