KNOWLEDGE

500-Calorie Workout Plan: Upper Body Workout

January 9, 2015

Burn up to 500 calories* and get your chest and wings—ahem, shoulders—in shape.

PUSH-UP WITH A BOSU
2 sets of 10

A BOSU is an inflated rubber hemisphere attached to a rigid platform; it looks like a stability ball cut in half. Place the BOSU soft side down, and hold on to the edges as you lie facedown with your feet together. Keeping your body straight, push up.

INCLINE FLY
2 sets of 20 reps

Lie on an incline bench with legs parted and feet firmly on the floor. Hold a dumbbell in each hand (use a challenging but liftable weight), arms extended above your chest and elbows slightly bent. Slowly lower the dumbbells out and away from each other until they are at chest level. Raise to starting position.

MILITARY PRESS
4 sets of 12 reps

Sitting, raise dumbbells to shoulder level with palms facing out and your elbows bent and pulled into your sides. Press the weights up and toward each other as you straighten your arms, keeping a slight bend in your elbows at the top. Slowly bring down and return to starting position

DUMBBELL FRONT RAISE
4 sets of 12 reps

Standing, hold dumbbells in front of you with your palms facing your legs. Keep your elbows and knees slightly bent as you raise your arms straight in front of you to shoulder level. Slowly return to starting position.

CARDIO: 30 minutes on the elliptical

CAUTION: Always consult your physician before beginning any new exercise program. Seek further advice from our experts if you are unsure with any exercise to prevent any injury.

*500-calorie workouts based on 150-pound man. Calorie output varies depending on person’s size and weight, level of fitness, speed on fitness machines and weight of dumbbells used in weight-lifting exercises.

First published at www.goldsgym.com. Translated and edited by Gold's Gym Indonesia.