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Home Workouts

Upper Body Workout

Grab a tin of beans (or any small tin you have in the cupboard) and perform each exercise 10 - 12 times. Complete 3 circuits of the programme.

But before you start, make sure you warm up with James. Join in with the warm up video below!

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Exercise 1: Arm Raises

Stand or sit with a tin of beans in each hand at each side. Make sure you keep your back straight and slowly lift you arms out to the side until they are shoulder height. Then lower them back down to the starting position. 

Repeat 10 - 12 times.

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Exercise 2: Tricep Kickbacks

Bend your knees and lean forward. With a tin of beans in each hand, bend the elbow, making sure to keep you elbows tucked in. Slowly straighten your arms back so that they are at a right angle behind you. Slowly return to the starting position.

Repeat 10 - 12 times.

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Exercise 3: Bicep Curls

Start with a tin of beans in each hand with your palms facing upwards and keeping your elbows by your side at all times. Slowly bend your arms at the elbows and bring the weight up towards your chest. Slowly return to the starting position.

Repeat 10 - 12 times.

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Exercise 4: Pec Fly

Stand with your feet shoulder width apart, with tins of beans in each hand. With your palms facing forward and your elbows directly under your wrist, raise your arms until the upper arms are parallel to the floor. Bring your elbows and forearms towards the midline of the body and slowly return to the starting position.

Repeat 10 - 12 times.

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Exercise 5: Bent Over Row

Stand shoulder width apart with tins of beans in both hands, bend your torso forward keeping the back straight and knees slightly bent. Pull the tins of bean towards your chest and squeeze your shoulder blades together, holding for 1 second. Slowly lower the tins of beans back to the starting position and repeat.

Repeat 10 - 12 times.

Don't forget, perform 3 circuits of the upper body programme.

Then it's time to cool down! Join in our short cool down video with James once you have finished your workout.