Upper Body Workout

Ultimate 4 Minute Total Upper Body Workout

Hi everyone!

This is the ultimate upper body workout that can be done in 4 minutes, at home, with very little equipment!  Its the perfect workout to get that pump just before you go out or hit the beach!  If you want a longer workout, no worries!  This is a circuit training workout and you can do 1 to 5 circuits, depending on how long you want to workout for.

This ultimate 4 minute total upper body workout not only builds and develops your muscles but also works on your quickness and stability as well moving you faster and faster towards a lean, athletic body.

There are 4 exercises to complete 1 circuit of this workout.  As mentioned above, this is a circuit training workout so you are not going to want to take any breaks between exercises and try and complete the circuit using good form.

Exercise 1:  Plank Shuffle Push Ups

4 Rounds of the Following:  Shuffle 10 Meters Followed by 5 Push Ups

Exercise 2:  Medicine Ball Clock Taps

30 to 60 Seconds

Exercise 3:  Staggered Push Ups

10 Reps

Exercise 4:  Side Plank Ab Switches

8 Each Side of Your Body

If you have tried the workout, you can see that it not only works on upper body muscle development but also works on agility and thus makes you more athletic.  Switching it up and incorporating dynamics workouts into your routine rather than constantly following static workouts is the best way to get more athletic and you will notice this the next time you play sports with your friends.

Start incorporating this workout into your weekly routine over the next 3 to 6 weeks and you will definitely notice an improvement in muscle development as well as speed, quickness and agility.  This is also a perfect workout to do with a friend as you can push each other when doing the circuit.

For maximum results from your workouts, remember to keep them fresh and new and keep your muscles guessing.  The minute your body adapts to a particular workout is the minute your results diminish so its very important, every few weeks, to switch up your workouts in reps, rep tempo and sets and make sure to move between non circuit and circuit training routines.  All this not only gets you maximum results when it comes to building muscle and muscular endurance and burning fat, but also makes it fresh and fun for you so you don't get bored and unmotivated about working out!

About the Author

For a free video demonstration of the exercises presented above, please follow the link: 4 Minute Workout

For more information on the most effective workout training plan, packed with over 60 different fast and efficient workouts organized over several months in order to dramatically decrease your body fat percentage, significantly increase your lean muscle mass and get you that ripped, lean, muscular and athletic body with dramatic results achieved in just 90 days in the most efficient way possible, please follow the link: Get Ripped

Frank Marconi has been working out for over ten years and specializes in circuit training workouts and nutrition in order to help people achieve that ripped, athletic and muscular look.

Body Control Pilates - The Upper Body Workout $5.99 Body Control Pilates - The Upper Body Workout

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J Fit Total Upper Body Workout Bar $28.04 This multi function training bar combines every exercise you need to build a powerful upper body. Its the ultimate body sculpting and strength building tool that helps shape the upper body and tones your midsection. The durable steel construction holds up to 250 lbs. It is designed to fit residential doorways 24" to 32" wide with doorway trim or molding up to 3.5 inches wide.

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Iron Gym Total Upper Body Workout Bar $35 Transform your doorway into a gym - Iron Gym is the multi-function exercise bar you can use to do pull-ups, chin-ups, push-ups, sit-ups, dips, arm and shoulder exercise - every exercise you need to build a powerful upper body! Heavy duty steel construction Fits all standard door frames (24''-32'' wide) Quick & easy assembly (Tools included) Professional quality - Built to last Package Size: 505*210*90 mm Weight: 1673 g

Body Basic Workout $12.52 Rated: NRSynopsis: Gloria Kamil s Body Basic Weight Training workout is a straight forward and easy to follow weight-training workout for every woman who wants to keep a tight, toned, shapely and feminine body. The Body Basic Weight Training Workout will strengthen and reshape your entire body with body contouring exercises for the lower and upper body using dumbbells and adjustable ankle weights that will challenge your body to become stronger and your muscles more defined. You will move rhythmically from one exercise to the next with active rest while focusing on form and range of motion. This mind to muscle weight training DVD workout will work your body from the bottom up, trimming, toning and shaping your thighs and arms from the top to the back, from the outside to the inside. It will slenderize your hips and back, lift and tighten your chest and buttocks and flatten and trim your midsection, those stubborn areas that demand special attention. To maximize your result, this DVD includes Gloria s Weight Training Guidelines and her Scroll for Staying Fit .

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Body Target: Yoga - Upper Body/Abs/Lower Body [3 Discs] - $24.99 Includes:Body Target: Yoga: Upper Body Workout (2008) Body Target: Yoga: Lower Body Workout (2008) Body Target: Yoga: Abs Workout (2008) Body Target: Yoga: Upper Body Workout No synopsis available. Body Target: Yoga: Lower Body Workout No synopsis available. Body Target: Yoga: Abs Workout No synopsis available.

As Seen On TV Shake Weight Upper Body Workout Device $9.99 Work out your upper body with this simple device that weighs 2.5 lbs. and targets your arms, shoulders and chest at the same time.

J Fit 107000 J Fit Total Upper Body Workout Bar $39 This multi function training bar combines every exercise you need to build a powerful upper body. Its the ultimate body sculpting and strength building tool that helps shape the upper body and tones your midsection. The durable steel construction holds up to 250 lbs. It is designed to fit residential doorways 24 to 32 wide with doorway trim or molding up to 3.5 inches wide. Measurements:. Length: 2. Height: 9. Width: 42. Ideal for pullups pushups chinups dips crunches and more. Uses leverage to hold against the doorway so there are no screws and no damage to door. Installs in seconds. Three grip positions narrow wide and standard.

FitBALL Upper Body Challenge DVD $23.5 Features of the FitBALL Upper Body Challenge DVD: Challenging abdominal and upper body workout combines FitBALL and HeavyMeds of free weights. Led by Cheryl Soleway. 45 minutes.

Stronger Arms & Upper Body $15.73 Take your upper-body workout to the next level with "Stronger Arms & Upper Body." "Muscle & Fitness" magazine's Joe Wuebben and Jim Stoppani, PhD, team up to provide the most effective exercises and programs for increasing strength, definition, power, and size. Targeting the development of shoulders, arms, upper back, chest, and abdominals, "Stronger Arms & Upper Body" features over 100 exercises for serious lifters, including specific instructions for mastering technique and advanced exercise variations to help lifters push past plateaus. Along with 33 programs and ready-to-use workout plans, detailed anatomical illustrations, explanations and variations for equipment needs, and the latest in advanced training methods, "Stronger Arms & Upper Body" provides the comprehensive, hard-core instruction you need for the results you want.

Stamina Upper Body Recumbent $809.99 Stamina's® Elite Total Body Recumbent Bike is designed to put you in a semi-reclined position so you work all the major muscles in your hips, thighs, and buttocks while you get a great cardiovascular workout. And the Elite Total Body Recumbent Bike tones the upper body with rotating handlebars so your hands "pedal" to work your arms, shoulders, and back. The tension knob can be adjusted to any of eight levels to increase or decrease the workout intensity anytime without interrupting your workout. The adjustable, heavy-weighted flywheel resistance and belt drive train gives you smooth pedaling at any resistance level. Stationary cycling is one of the most effective low-impact aerobic exercises for increasing your metabolism to burn calories and fat more efficiently. Because there isn't heavy impact on your joints, stationary cycling can be a lifelong form of exercise. For effective aerobic exercise, work within your target heart rate zone (70 percent to 85 percent of your maximum heart rate). A heart rate monitor will give you the constant feedback you need so you stay within your target heart rate zone. The Elite Total Body Recumbent Bike includes an electronic monitor to measure your speed, calories burned, distance, and pulse. The electronic monitor is battery-operated so there is no need for an electrical outlet. The handrails' built-in pulse sensors take your pulse for display on the electronic monitor. FEATURES: Quiet magnetic resistance Multi-function electronic display with scan function tracks speed, calories, heart rate, distance, and workout time Includes both upper hand pedals and lower foot pedals for a full body workout Water bottle holder Comfortable padded seat and seatback Adjustable angle seatback Sturdy, steel frame Product Color: Metallic grey Resistance: 8 resistance levels Targeted Training: Improves cardiovascular fitness, upper body and lower body strength Includes: Elite Total Body Recumbent Bike, owner's manual Assembly: Some assembly required Diet & Fitness , Exercise Equipment , Exercise Bikes & Rowers , Upper Body Equipment

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Everlast Workout Set. $59.99 Workout set from everlast containing the equipment you need to keep your entire body in shape and toned. Includes fitness ball.Yoga mat to prevent slippage.Dumbell set for muscle tone.Exercise wheel for upper body toning.Thigh toner for toning legs, arms and buttocks.Speed rope for cardio-vascular workout. Self assembly.

Upper Body Recumbent Exercise Machine $1398.5 Get into the best shape of your life with this upper body recumbent machineExercise machine features an adjustable seat on a sturdy steel frameWork out machine has adjustable hand-gripsAdjustable for various heights8 level quiet magnetic resistanceComfortable padded seat and seat backUnique aluminum upright support beamWork upper and lower body together or independentlyLCD Monitor displays scan, speed, distance, time calories and pulseIncludes both upper hand pedals and lower foot pedals for a full body workout

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Leisa Hart: Sexy Arms Upper Body Toning Workout (DVD) $22.51 Description not available.

The Situation Workout - $12.99 Known to the public for his appearance on the reality series The Jersey Shore, where he exposes his abs as much as possible, The Situation hosts this intense fitness program designed to help viewers attain his own level of fitness, with segments on upper body, arms, glutes/legs, and abs. ~ Cammila Albertson, Rovi

Gilad: Total Body Sculpt Workout, Vol. 1 - $14.99 Certified fitness instructor Gilad hosts the at-home exercise program Gilad: Total Body Sculpt Workout, Vol.1. This release includes three episodes of Gilad's Total Body Sculpt cable television series, each with its own 23-minute target workout. Each episode commences with a warm up, then segues into circuit training with light-medium hand weight exercises that help the participant sculpt target areas. The first episode emphasizes total body exercises then an abdominal routine; the second included episode targets upper and lower body "hot spots," including the hips, thighs, buttocks, arms, abs and shoulders; and the third (which can also be used with an optional medicine ball in addition to hand weights) works the inner thighs, abdominals and back. ~ Nathan Southern, Rovi

Belly Dance Total Workout for Body Shaping - $14.99 Professional bellydancer and certified fitness expert Samra Iara hosts the at-home fitness release Belly Dance Total Workout for Body Shaping, in which she teaches viewers how to use the classic art of belly dancing to firm and strengthen one's core abdominal muscles, and tone and sculpt one's arms, chest, shoulders and upper dorsals. ~ Nathan Southern, Rovi

CAP Barbell Upper/ Lower Body Cycle $24.99 Improve your strength, coordination and circulation with the CAP Barbell's Upper and Lower Body Cycle. Offers a simple, low-impact cardio workout. Designed to strengthen your legs and tone your arms, shoulders, and back without leaving your chair. Can be used while seated for a lower body workout or use on a tabletop for an upper body workout. Comes in a compact, portable design with pedal straps that give a firm grip to your feet. This cardio workout cycle has a durable steel frame and easy assembly. Includes an adjustable tension knob. The cycle also features a quiet operation and has non-slip feet that hold firmly in place while you exercise.

Pilates Band Workout DVD $19.98 By incorporating a resistance band into a Pilates workout, you will achieve fantastic results making your body firmed and toned. This workout from Lucy Knight , a health and fitness professional, will take you through toning exercises for the upper body and floor work exercises, which are based on both mat work and reformer Pilates techniques. These exercises will enable you to improve your posture and streamline your body shape by achieving longer, leaner muscles. (DVD) approx. 53 mins.

Bayview BV203 Gilad Total Body Sculpt Workout 1 $29.7 Total Body Sculpt Volume 1 This DVD contains three separate workout sessions from Gilad each one targeting different body parts. In each workout Gilad weaves the best of strength training circuit training cardio bursts plyometrics and core training into a oneofakind routine that will work your whole body. Each workout begins with a warmup followed by circuit training using light to medium hand weights. After working your whole body Gilad then focuses on the body parts indicated in the title of each section: Workout 1 Total Body with Abs; Workout 2 Upper Lower Body Hot Spots focuses on your hips thighs buttocks shoulders arms and abs. Workout 3 Inner Thighs Abs Back utilizes an optional medicine ball. Gilad has been voted FitTV s Instructor of the Year four years in a row and was inducted in the National Fitness Hall of Fame in 2007. Rating: NR

York Workout Tower $125.99 This workout tower from York is great for exercising the upper body without the need for extra weights. You can use your own body weight to effectively train your arms chest back shoulders and abs. Measuring 210 x 130 x 59cm this silver workout tower has a maximum user weight of 120kg and you can do pull ups press ups knee raises and dips to strengthen your muscles. Assembly is required.

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