UPPER BODY WORKOUT

Push Ups
Start in the push up position - Keeping the back and legs straight, lower your body until there is a 90-degree angle at the elbows, with the upper arms parallel to the floor then push back up. This can be done with your knees resting on the floor for a modified push up.

Dips
These can be done easily with a chair or bench. Start sitting on the chair or bench. Hands should grip the edge of the seat. Place your legs 2-3 feet in front of the chair. Lift your bottom off the chair so that your hands and feet are supporting all of your weight. Your bottom should be just in front of the chair. Bend your elbows so that your bottom slides down in front of the chair. Go down until you feel a slight stretch in your shoulders then raise your body back up. Do this for 3 sets of 10. Make sure you use a sturdy chair or bench that doesn't flip or move on you.

Shoulder Circles
Take a rope or towel and hold it in your hand slightly wider than shoulder width. Hold the rope tight in front of you. Raise your hands straight up above your head and then lower them behind you. Keep your elbows straight as you go through this stretch. Your hands will slide to the sides to allow your shoulders to rotate and have your hands fall behind your back. Repeat this motion in reverse so that your hands end up in front. Repeat this 10 times.

Shoulder Raises
Take two 3 pound weights or two water bottles each 16 oz full of water. Stand with your feet shoulder width apart and the water bottles in your hands at your side. Raise your hands straight up in front of you and up over your head. Go slow, keep your shoulders down and slowly lower your arms back down to your side. Do this for a set of 10. Next raise your hands out to the side and up above your head. Again keep your arms straight, go slow and slowly lower back down to your side. Do this for a set of 10. Next turn your palms to face forward. Keep your palms and the water bottles facing forward. Thumbs should lead first and raise your hands out to the side and up above your head. Again, do this 10 times.

Shoulder Press
Stand with you feet shoulder distance apart and your knees slightly bent. Use a 10 pound weight if you have it or if not, try using a 1 gallon milk jug filled with water. Start with the weight in front of your chest around shoulder height. Push up with both hands to extend the weight over your head. Hold your abdomen tight and do not allow your body to sway as this can cause injury to your back and shoulders.

Tricep Extensions
Stand with you feet shoulder distance apart and your knees slightly bent. Use a 10 pound weight if you have it or if not, try using a 1 gallon milk jug filled with water. Start with both hands on the handles and it may work best to hook your thumbs in the handles. Extend the weight over your head. Next bend both elbows lowering the weight behind your head. Next extend the weight up and over your head to the starting position. Hold your abdomen tight and do not allow your body to sway as this can cause injury to your back and shoulders.

Chest Flys
Use 3-5 pound weight for this exercise. If you do not have any weights take a full water bottle in each had 16-20 oz size. Start by laying on your back preferrably on a bench. Your shoulders should be at 90 degrees reaching up toward the sky. Your hands should be facing each other. Bend your arms slightly and keep them in this position as you lower the weight out to the side toward the floor. Stop when your elbows are level with your shoulders. Move the weight back to the starting position.

Upright Rows
Stand with your feet shoulder distance apart and your knees slightly bent. Hold 3-5 pound weights in both arms. If you do not have weights you may use a water bottle in each hand. Start with your arms extended in front of your body and the weight resting around waist level. Next bend your arms up so the weight is in front of your collar bones. Lower the weight slowly back to your waist.

Bicep Curls
Stand with your feet shoulder distance apart and your knees slightly bent. Hold 3-5 pound weights in both arms. If you do not have weights you may use a water bottle in each hand. Weight should start down at your side about waist high. Keep your elbows firm at your sides and curl your arms up bringing the weight to in front of your shoulders. Slowly lower back down to your side.