If you are a beginner, or it has been a long time since you’ve worked out, you are probably wondering where you should start. Here are some upper body moves to help get you started.Push-Ups (Modified): Start on your hands and knees and walk your hands forward until your back is flat and the hands are wider than the shoulders. Bend your elbows and lower into a push-up going as low as you can.
Tricep Dips: Sit on the edge of a chair, weight bench, or step. Grip the edge next to your hips. Your fingers should be pointed at your feet, your legs extended, and your feet about hip-width apart. With your heels touching the ground, look straight ahead with your chin up. Press into your palms to lift your body and slide forward just enough that your back clears the edge of the chair. Lower yourself until your elbows are bent between 45 and 90 degrees, then push yourself back up slowly until your arms are straight. Repeat.
Dumbbell Side Rows: Grasp a dumbbell in each hand and row them to your chest, squeezing your shoulder blades together at the top of the movement.
Crunches: Lie down on your back and plant your feet on the floor hip width apart. Bend your knees and place your hands across your chest. Contract your abs and inhale. Exhale and lift your upper body making sure to keep your head and neck relaxed.
Bicep Curls: Begin standing tall with your feet about hip-width apart. Hold one dumbbell in each hand. Keep your upper arms stable and shoulders relaxed. Bend your elbows and lift the weights so that the dumbbells come towards your shoulders. Your elbow should stay tucked in close to your ribs. Be sure to exhale while lifting. In the beginning try 10 reps on each move, 3 times each. When that seems easier, increase to 12 reps.
Peanut Butter Oatmeal Bars
-Old fashioned rolled oats (no steel cut or instant oats)
-All-natural peanut butter
-Honey
-Cinnamon
-Dark Chocolate (only 1 ounce)
Combine all ingredients in a mixing bowl. Transfer to a cookie sheet and cut into bars.
