Mama’s Monday Upper Body Routine
Happy Monday, my friends! I hope you had a great weekend; and got to relax, move your ass, and cook some great food! Today I’m in the mood to share a workout and a run for you. For today’s workout- Mama’s Monday Upper Body workout, I focused on the back, chest, and shoulders. If you’re looking for some shoulder moves to add to this routine, check out my favorite shoulder moves here.
Legs are once again sore!
Thanks to my love, I allowed him to dictate my workout yesterday, and ya’ll know how I feel about being told what to do during my workouts. I want to be in charge of me! Since COVID, I have put down the heavier weights and have switched gears a little. I ran all summer long, three days a week, in addition to six workouts a week using bands of all sizes, dumbbells, and barbells. I feel great. My body seems longer, leaner, and healthier. For the past two Sundays, I have worked out with Mario at our gym in Greenwich, focusing only on legs. I like going heavier once a week to keep my muscles tight, get a good pump, and I get to spend time with my sweet love. During the week, I don’t have to work so hard on my legs. I will do a few accessory workouts, you know- the moves you use bands (think Jane Fonda). Those moves are great for sculpting. Building muscle is still essential, especially when I just want to keep and maintain my petite frame.
The Run/Walk
Okay, so for the run/walk part of today’s workout, I made a video. Just follow along and listen as I chat about form, the run, and what we’re doing. I ended up doing twenty-two minutes and thirteen seconds and hit 1.65 miles. Overall the run and the workout took an hour and seven minutes, and I burned 388 calories. You can also skip this part and do one of my written or typed up runs from previous posts like this one.
The workout
You’ll do three rounds of everything. The rep range for me is anywhere from eight to fifteen reps. Honestly, it all depends on how I feel and if I am in the zone.
Round One:
- Low squat- resistance band row
- push-ups (on a Bosu or the floor) or this Bosu
- circles (for shoulders) I used 5 lb. plates, but you can use DB’s
Round Two:
- 1 arm DB row
- Incline Chest press with DB
- DB side lateral raises
Round Three:
- Pike pushups (for shoulders)
- Barbell upright row
- DB pullovers
I have some exotic new recipes to share with you so check back soon. You’re going to want to make these recipes! Think Moroccan and chic!
