Upper Body Suspension & Weights Training Workout

Suspension & weights training workout with your training buddy.

All you need is 1 suspension trainer (Bow, TRX, RIP60 etc) and a pair of dumbbells each!

Take turns suspension training and work together doing weights with dumbbells.

This workout is upper body focused.

Upper Body Suspension & Weights Training Workout

Transcripts of the Video:

guys we’re doing a Body Works class
00:17
today and that’s all about taking a body
00:20
sculpting approach to your strength and
00:21
conditioning workout you’ll need one set
00:24
of equipment between you and your
00:25
workout buddy train together in real
00:28
time without pressing pause trainers
00:30
partner 1 and allow your workout buddy
00:32
to train as partner 2 now if you’re
00:34
working out by yourself and then be sure
00:36
to rest during partner twos training
00:39
time suspension Body Works requires
00:42
anchoring from a high anchor point
00:44
resistance Body Works requires anchoring
00:46
from a low anchor point have your towels
00:49
and water bottles nearby and let’s get
00:51
started let’s everybody grab our Bowl
00:57
suspension trainer for this next section
00:59
and let’s connect our bow suspension try
01:02
not to a high anchor point exercise 1 is
01:10
a chest press guys what we want to do is
01:12
you want to make sure you keep your
01:13
elbows nice and wide and you’re
01:15
producing a perpendicular press make
01:18
sure your spine remains neutral so no
01:20
dipping and no arching keep your core
01:22
active and control your movement your
01:25
turn to try it
05:30
working a front delts arrays for this
05:33
exercise you can start with your feet
05:35
together or parallel at shoulder width
05:38
and you want your arms soft straight
05:40
throughout the movement parallel arms
05:43
during the movement and neutral spine
05:46
active core let’s get you to try it
05:54
[Music]
10:19
[Music]
11:08
[Applause]
11:11
under press for this exercise let’s
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start with a wide stance for support and
11:16
palms up during the press make sure you
11:19
keep a neutral spine and keep your core
11:21
active now with this one you’ve got to
11:23
make sure the cable stays beneath your
11:25
elbows let’s get you to have a go at it
16:30
inverted heroes for this exercise start
16:33
with your knees bent in that inverted
16:35
starting position make sure your spine
16:38
is neutral and your elbows are out at
16:40
shoulder height so you’re making a
16:42
perfect T extend slowly and controlled
16:46
movement your turn
20:58
supported overhead triceps extensions
21:02
for this one guys now these are one side
21:04
that we’re gonna do them one at a time
21:05
start in a lunge stance heavy on your
21:08
front leg forearm is connected to your
21:11
forehead for support and we’re gonna
21:12
work good range of movement now you can
21:15
lighten up on your front leg in order to
21:17
change the tension on this one your turn
27:49
here’s a tough one
27:51
inverted bicep curls so your knees
27:54
should start bent so that you’re in that
27:56
inverted start position and it’s got to
27:58
make sure that your core is active and
28:00
your elbows are stationary in front of
28:02
you we’re gonna curl with parallel arms
28:04
and if you really struggle with this one
28:06
you can go straight knees instead of
28:09
inverted your turn
32:45
we’re doing an ABS rollout for this
32:47
exercise guys a little bit of form guide
32:50
keep your arms soft straight and keep
32:52
your spine neutral make sure your core
32:54
is nice and active and protect your
32:56
shoulders and your wrists by not
32:58
overextending yourself let’s get you to
33:01
try this one
38:18
all right we’re going to drop down to
38:20
some renegade push-ups for this one guys
38:22
now you can go wide grip if you want to
38:24
focus on your chest or you can go narrow
38:26
grip to concentrate more on your triceps
38:29
make sure you’re not arching or dipping
38:31
your back you want to keep that nice and
38:33
neutral and active core throughout the
38:35
whole exercise your time
38:41
[Music]
39:52
[Music]
40:23
[Music]
40:52
[Music]
42:02
okay guys let’s grab the pair of
42:04
dumbbells for the next bunch of
42:05
exercises alright guys this next
42:13
exercise is a Close Grip press or a
42:15
tricep press if you like so the way it
42:17
works is I’m gonna press my dumbbell
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together like that in a hammer position
42:20
and I’m gonna drop it down to my chest
42:23
with my elbows tucked right in I’m gonna
42:25
press straight up so this is taking some
42:28
of the pressure off my chest now it’s
42:29
actually putting it on my triceps let’s
42:33
get you guys to have a go
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okay let’s go guys so you guys can see
42:50
sarah’s elbows are tucked right by her
42:52
side so that she’s keeping the pressure
42:54
on the triceps pushing right up into a
42:57
straight line and we’re very careful to
42:59
manage to the wrist so you want to make
43:00
sure there’s no movement in the wrist
43:02
you want to keep it protected the whole
43:04
time
43:04
press the two dumbbells together that’s
43:06
going to help you with stability let’s
43:08
keep working exhale as you push up
43:13
inhale as you reset touch your chest and
43:16
lift the game let’s keep working we’ve
43:19
got about ten seconds left on this point
43:26
two more reps and time pullover crunches
43:39
for this next okay we’re going to work
43:41
up louver and we’re gonna add a punch to
43:43
it once you go to watch me
43:46
so from here hammer position on pressing
43:48
of the dumbbells together I’m gonna push
43:51
right up and I’m gonna add a crunch at
43:54
the end just there I’m gonna stop there
43:56
and work my way back I’m gonna stop
43:58
before my dumbbell touches before stop
44:01
straight arms the whole time
44:07
you’ll turn
44:15
okay Christina let’s get into it so you
44:19
guys can see really nice smooth
44:22
movements crunch added at the end the
44:25
lower back staying on the floor so we’re
44:27
not turning it into a sit-up with
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keeping it as a crunch I’m gonna show
44:30
you guys a variation so if you’re having
44:32
difficulty holding two dumbbells
44:33
together you can grab the one dumbbell
44:36
and you can grab right beside like that
44:38
that’s another way of doing it so if
44:40
you’re having difficulty with it drop
44:41
one of your dumbbells and just use the
44:43
wine let’s keep working through those
44:48
and you can see Christina’s adding a
44:51
pause at the end so that’s gonna just
44:53
add a little bit more juice to that
44:54
crunch you can do that that’ll be ideal
44:58
perfect nice range of motion with going
45:02
all the way to the top and we’re
45:03
stopping just before we touch the ground
45:05
one last repetition Christina and you’re
45:09
done okay guys we’re gonna do a side
45:15
plank for this exercise but we’re gonna
45:17
add a bit of a twist quick watch so I
45:19
lift myself up now to make life a little
45:22
bit harder I’m gonna grab my dumbbell
45:23
and the rest is on my hip gonna hold it
45:26
there so it’s gonna hold for 45 seconds
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your turn
45:36
okay guys I’m gonna do this one with you
45:38
guys so you can see a nice straight
45:41
plank over here so what I’m doing is I’m
45:43
keeping a straight line I’m all the way
45:45
up my body so pretty much from my ankles
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all the way to my head is a straight
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line I’m gonna try and maintain that and
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you can see my arm is dropped directly
45:53
underneath me so I’m not putting as much
45:55
pressure on my shoulder and then just
45:57
holding my weight here now if it gets a
45:59
little bit difficult for you you can
46:00
always just drop the weight okay let’s
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keep going
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got around 20 seconds left on this one
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so let’s hold that plank right
46:07
[Music]
46:13
10 seconds to go we’re gonna rest and
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change over and do the other side as
46:25
well drop it down
46:26
and let’s change over
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I’ve changed over to the other side now
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so just hitting the same plank but using
46:39
my other blick so you’re gonna really
46:41
feel this one burning up in your
46:42
obliques underneath you okay let’s keep
46:45
holding it steel hold that position 15
46:49
seconds in we’ve got about 30 seconds to
46:50
go you’re gonna start to take up a
46:56
little bit that’s fine nothing wrong
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with that and just make sure you don’t
47:00
start to drop your hip you’ve been doing
47:02
this that’s not really doing my saw what
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I make sure I’m holding it right up the
47:05
whole time okay
47:07
keep holding a nice is back right
47:08
through it we haven’t got long to go
47:15
five second stretch just by dropping
47:21
your hip just like that okay guys we’re
47:28
gonna work some shoulder presses for
47:30
this exercise I’m gonna take a nice
47:31
front stance and I want to make sure my
47:34
lower body is nice and stable and my
47:37
spine is nice and neutral so I don’t
47:38
need to worry about my back come from
47:40
here I’m just gonna go straight up from
47:42
here we’re gonna push straight up over
47:43
the head and come back down to a tee
47:46
just like that if you like to try it
47:58
okay guys let’s get into those shoulder
48:00
presses let’s go so you guys can see
48:06
your nice dirty front stance here and
48:08
you can see perfect movement from
48:11
Christina she’s holding a ruler in a
48:12
good form I’m what she’s doing is just
48:14
coming out to a tee and pushing straight
48:16
up over her head there’s no frontal
48:18
movement okay so you can see it’s just
48:20
nice vertical line and holding perfect
48:23
form she’s protecting her back Ash is
48:25
doing it let’s keep working from there
48:27
we’re doing really well with this one
48:29
we’ve got about 15 seconds left let’s
48:31
keep pushing so nice steady movement you
48:37
can see the dumbbells are meeting – at
48:39
the middle so that’s a nice stable point
48:40
to finish up the top of your exercise
48:43
let’s keep working
48:47
one last restitution excellent job okay
48:58
guys we’re gonna work some alternate
48:59
bicep curls with this one winter – watch
49:01
me so from here I’m starting in a hammer
49:04
position so palms in side by side just
49:06
like that I’m gonna twist up into a
49:10
bicep curl and I’m gonna drop back down
49:12
now I want to make sure there’s no
49:13
movement in my elbows okay so there’s no
49:16
rowing action I want to make sure all
49:18
the movement is from the elbow to the
49:20
hand just like that just really trying
49:22
to isolate those biceps
49:32
okay guys let’s start those bicep curls
49:35
go so nice steady movement you can see
49:44
Cristina setting a relatively steady
49:47
pace and she’s maintaining it
49:49
now she’s dropping the negative the way
49:51
down nice and slow and twisting so we’re
49:54
twisting right up getting that really
49:56
good twist at the top which is going to
49:58
really focus on the peak of the biceps
50:00
perfect you can see no movement in her
50:02
elbows keep going now
50:17
I want you guys to also be conscious of
50:19
your knees and your back as well keeping
50:22
the back nice and neutral nice and tight
50:24
and the knees are slightly bent just so
50:26
that you’re looking after your spine one
50:29
last repetition and you’re done okay
50:40
guys we’re gonna work some tricep
50:42
kickbacks on when I show you guys how to
50:43
do it what I want to do is I want to
50:44
develop a nice sturdy stance to begin
50:47
with I’m gonna use my forearm to give me
50:49
added support supply placing this here
50:51
it’s actually giving me a really nice
50:53
sturdy base now all I got to do is worry
50:55
about this huh so from here I’m gonna
50:56
pull up into a road to begin with I’m
50:58
gonna hold that elbow stationary I’m
51:00
gonna start to work my tricep kickback
51:02
so I’m actually extending right out and
51:05
dropping it back down without moving my
51:07
elbow your time
51:17
okay guys let’s get into those triceps
51:19
okay so from here I’ve got my nice
51:22
sturdy stance and I’m gonna start to hit
51:24
it okay you notice I’m actually looking
51:26
back at my hand and what that does now
51:28
forces me it’s like watching your form
51:30
in the mirror okay so I’m gonna make
51:33
sure that elbow doesn’t move keep
51:35
working through those you can see I’m
51:40
putting a little pause right there now
51:50
the trick with this one is make sure
51:51
your elbow doesn’t drop as you start to
51:53
tire so you wouldn’t keep it glued to
51:55
your ribs and you want to keep it there
51:57
maintained let me get three more reps
52:01
and then switch it up let’s go to the
52:13
other side now okay guys I’ve switched
52:16
over to the other side let’s go so again
52:20
you can see the same range of motion so
52:23
nothing from the shoulder to the elbow
52:25
it’s staying glued to my ribs and it’s
52:28
staying nice and stationary and all the
52:30
movements coming from the hand all the
52:32
way to the elbow really tensing up the
52:34
triceps right here pausing and dropping
52:37
her back that’s more relaxed position
52:39
there and keep going so I’m gonna exhale
52:43
hold and come back like that
52:52
the three more reps one and Ray ever
53:03
rest okay guys get ready for action
53:12
we’re gonna repeat the last three
53:14
exercises
53:22
okay guys let’s get into those shoulder
53:24
presses let’s go so you guys can see
53:29
your nice dirty front stance here and
53:32
you can see perfect movement from
53:34
Christina she’s holding a really really
53:36
good form
53:36
what she’s doing is just coming out to a
53:38
tee and pushing straight up over her
53:40
head
53:41
there’s no frontal movement okay so you
53:43
can see it’s just nice vertical line and
53:46
holding perfect form she’s protecting
53:48
her back ashes doing it let’s keep
53:50
working from there we’re doing really
53:51
well with this light we’ve got about 15
53:54
seconds left let’s keep pushing so nice
54:00
steady movement you can see the
54:01
dumbbells are meeting – at the middle so
54:03
that’s a nice stable point to finish up
54:05
the top of your exercise let’s keep
54:07
working
54:08
[Music]
54:10
one last repetition excellent job rest
54:24
okay guys let’s start those bicep curls
54:26
go so nice steady movement you can see
54:35
Cristina setting a relatively steady
54:38
pace and she’s maintaining it
54:40
now she’s dropping the negative the way
54:42
down nice and slow and twisting so we’re
54:45
twisting right up getting that really
54:48
good twist at the top which is going to
54:49
really focus on the peak of the biceps
54:51
perfect you can see no movement in her
54:54
elbows that’s spot-on exhaling pushing
55:01
up inhaling as you’re dropping them down
55:05
fantastic keep going now I want you guys
55:09
to also be conscious of your knees and
55:12
your back as well keeping the back nice
55:14
and neutral nice and tight and the knees
55:16
are slightly bent just so that you’re
55:18
looking after your spine one last
55:21
repetition and you’re done
55:34
okay guys let’s get into those triceps
55:36
okay so from here I’ve got my nice
55:39
sturdy stance and I’m gonna start to hit
55:41
it okay you notice I’m actually looking
55:43
back at my hand and what that does now
55:45
forces me it’s like watching your form
55:47
in the mirror okay so I’m gonna make
55:50
sure that elbow doesn’t move to keep
55:52
working through those you can see I’m
55:57
putting a little pause right there now
56:07
the trick with this one is make sure
56:08
your elbow doesn’t drop as you start to
56:10
tire so you wouldn’t keep it glued to
56:12
your ribs and you want to keep it there
56:14
maintained let me get three more reps
56:18
and then change sides and switch it up
56:30
let’s go to the other side now okay guys
56:32
I’ve switched over to the other side
56:34
let’s go so again you can see the same
56:38
range of motion so nothing from the
56:41
shoulder to the elbow it’s staying glued
56:43
to my ribs and it’s staying nice and
56:46
stationary and all the movements coming
56:47
from the hand all the way to the elbow
56:49
really tensing up the triceps right here
56:52
pausing and dropping her back that’s
56:55
more relaxed position there and keep
56:57
going so I’m gonna exhale hold
57:02
and come back like that three more reps
57:11
one and Rea have a rest
57:24
well done for finishing your workout
57:26
guys
57:26
please take a few minutes to stretch and
57:29
cool your body down now

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