Workouts

Kayla's Upper Body Workout

Kayla has guided us through an upper body workout that involves a variety of exercises with specific sets, reps, and detailed instructions.

Workout Instructions

A1:

Chin Ups  

4 sets, 4 reps 

Cues 

- Place your hands shoulder-width apart with palms facing towards you.

- Pull shoulder blades down and back towards your spine as you lift.

- Avoid swinging and use a slow, controlled motion.

B1:

Single Arm Neutral Grip Press

4 sets, 10 reps (each side)

Cues 

- Elbow close to the body

- Engage your core

- Lower the dumbbell with control to maintain proper form

C1:

Standing Shoulder Press

3 sets, 8 reps 

Cues 

- Keep your abs and glutes tight throughout the exercise to stabilise your body and maintain good form.

- Make sure to keep your elbows under the bar as you press upwards, as this will help you engage the correct muscles and avoid injury.

- Lower the barbell with control, avoiding any bouncing or dropping. This will help you maintain proper form and prevent injury.

D1:

Underhand Grip Cable Row

4 sets, 10 reps 

Cues 

- Throughout the exercise, focus on maintaining a straight back to avoid putting unnecessary strain on your lower back.

- Before starting the row, engage your core muscles by bracing your abs and glutes.

- Initiate the row by pulling the cable attachment towards your midsection, focusing on squeezing your shoulder blades together at the top of the movement.

E1:

Bicep Curls

4 sets, 12 reps 

Cues 

- Keep your elbows close to your body

- Before starting the curls, engage your core muscles by bracing your abs and glutes.

-  As you curl the weight towards your chest, focus on squeezing your biceps at the top of the movement. 

D1:

Tricep Pushdowns

4 sets, 12 reps 

Cues 

- Keep your elbows close to your body

- Before starting the curls, engage your core muscles by bracing your abs and glutes.

-  As you curl the weight towards your chest, focus on squeezing your biceps at the top of the movement.