Upper body focused class using hand weights designed to mobilise and strengthen into our upper body and arms
- Difficulty: Moderate
- Length: 28 minutes
The class begins in standing then continues into four-point kneeling and onto our backs. I would recommend using hand weighs 0.5-1kg in weight but please use whatever feels comfortable and suitable for you.
The class includes:
- Standing chest opening and cleopatra
- Abdominal curl
- Arm curls
- Squats with bicep curls
- Triceps curls with leg lift
- Roll downs
- Four-point kneeling – triceps curls and arm pulses
- Child pose stretch
- Mini press
- Threading the needle
- Bridge with arm lifts
- One leg stretch with bicep curl
- Scissors and arm circles
- One leg stretch with abdo prep
- Triceps arms with double leg stretch
- Rotation stretch
- Glute and hamstring stretch
- Sitting upper body reaches
The class starts with a warm-up in standing using hand weights. We begin by challenging our upper body with a chest opening and cleopatra movements. Then bring in some abdominal strength with an abdominal curl. We continue to work our arms with the weights with some bicep curls and squats and triceps curls and leg lifts. We then roll down and continue the class into four-point kneeling onto the mat.
In four-point kneeling we start by working our triceps again with some triceps curls and arm pulses. We then use our body weight to strengthen into our arms with mini press sets before mobilising the upper body with a thread the needle movement.
Moving onto our backs on the mat we combine our arm and leg movements together with a bridge with arm lifts, scissors and arm circles and triceps curls and double leg stretch. We then cool down with a rotation stretch, glute and hamstring stretches. Finishing in sitting with some upper body reaches.