Beginner Home Workout without equipment - Upper Body

Dear CleanFoodies,

We love to be sporty and would like to help you with this. That is why we asked Marlou to come up with a nice workout. Marlou has devised four easy exercises for you, which you can do at home without attributes.

Marlou is a Lifestyle Coach and Personal Trainer, she guides many people to a healthy lifestyle with a lot of passion and pleasure. Marlou shares new exercises and delicious recipes on her Facebook every week.

For this circuit you only need a (filled) 1.5L bottle. Below, Marlou has explained each exercise and you can see in the videos how you can do this!

The four exercises we are going to do are:

• One arm reverse fly
• Front raise with twist
• Triceps extension
• One arm bicep curl

Warm-up

3x 30 second jumping jacks

To warm up, you do jumping jacks 3 times for 30 seconds. This way your body is warm and you can start with the strength exercises. You rest for 10 seconds between the jumping jacks.

Jumping jackets are jump movements in which you move from a narrow position to a wide position, while raising your arms above your head with a swinging movement. So you jump while swinging your arms and legs.

Circuit

10x One arm reverse fly

With the one arm reverse fly you come a bit conquered. Your knees are unlocked and your chest is proudly forward. Your arm is not fully straight but with a slight bend. Bring your arm as far back and to the side as possible and allow it to return to your starting position in a controlled manner. You also do this with your other arm.

Also watch this video.

10x Front raise with twist

After the one arm reverse fly, continue with the front raise, holding the bottle with both hands. Here too, your knees are unlocked and your abs are tense. You do this by tilting your pelvis forward and retracting your belly button. You bring the bottle up to shoulder height, at the top turn left and right and then go back down.

Also watch this video.

10x Triceps extension

For your triceps extension you also hold the bottle with both hands. Knees still out of the lock and abs taut. You raise your arms, in line with your body. It is important that you keep your elbows as close to your head as possible. You drop down slightly below the 90 degree angle and then stretch your arms again. If this is too easy, you can also do this exercise per arm.

Also watch this video.

10x One arm bicep curl

Finally, your bicep curl, you grab the bottle in one hand. I can't repeat it often enough, but your knees are still unlocked and your abs tense. Elbow is nice on your side and only your forearm makes the movement. You bend your arm to stretch it again. Repeat this with your other arm.

Also watch this video.

Repeat this set 3 times, so that you did the four exercises 3 times. You do these exercises in succession without a rest. Rest for 30 seconds between sets.

Cooling down

As a cooling down you can walk for 10 minutes. This will bring your body to rest.

During the circuit you may not secretly drink from the filled bottle (but from another of course). After this workout it is important to drink a few glasses of water, in addition, you have earned a nice and recovering meal. Marlou shared a delicious recipe for you, read it quickly here.

Marlou kun je terugvinden op Facebook als “Healthy Happy Lifestyle - Marlou” en op Instagram als @marlouhoutvast.

Vinden jullie het leuk als wij meer workouts delen met jullie? Laat het ons weten! Wij wensen jullie nog een liefdevolle en sportieve dag toe.

Liefs Fleur