5-minute upper-body workout | Women's Running

5-minute upper-body workout

Read Time:   |  April 29, 2020

This quick workout from Anne-Marie Lategan is perfect for strengthening your upper body

The brilliant Anne-Marie Lategan is back with another five-minute workout. This time, we’re focussing on the upper-body and trying to bring extra strength to our running. You’ll need a pair of hand weights for this exercise, which you can buy online, or simply use two water bottles filled with sand. You’ll also need a chair.

The workout consists of five exercises to be repeated for a minute each. It can be as short as five minutes, but if you’ve got slightly longer then we’d recommend repeating the whole workout up to five times.

Click through to find the full-body workout, back workout, leg workout, ab workout and cardio workout.

If you’re having trouble with any of the exercises, Anne-Marie demonstrates in this video:

1. Chest fly

  • Lie on your back
  • Hold a weight in each hand and turn your palms in to face each other
  • Keep a slight bend in your elbows
  • Open your arms sideways until the weight are almost level with your shoulders
  • Lift your arms to the starting position

Tip: Keep the angle in your arms the same throughout the range of motion

2. Dips

  • Sit on a chair and place your hands next to your hips with your fingers facing forward
  • Extend your legs out in front of you
  • Bend your elbows and lower your bottom to the floor
  • Straighten your arms and return to the starting position

Tip: The straighter your leg the harder your arms have to work

3. Shoulder press

  • Stand with your feet hip-width apart
  • Hold a weight in each hand with your palms facing forward at shoulder height
  • Push your hands up to the ceiling
  • Slowly lower your hands back down to your shoulders

Tip: Don’t lock your elbows at the top

4. Lateral raises

  • Stand with your feet comfortably apart and hold a weight in each hand
  • Keep your elbows slightly bent
  • Lift your arms sideway until your hands, elbows and shoulders are level
  • Lower with control

Tip: Don’t swing your upper body when lifting your arms up

5. Upright row

  • Stand upright and hold a weight with both hands in front of your body
  • Pull the weight up to your chin lifting your elbows higher than your shoulders
  • Slowly lower with control

Tip: Keep your back straight and your core muscles contracted

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