The upper body drill you can perform even if your wrist hurts


You're in the middle of holding a 30-second board, but your wrists feel they just can not hold your body for another second. Then? Push-ups, which make them even worse. Suddenly, your workout feels more arduous for your wrists than the rest of your body. If it sounds familiar, celebrity trainer Jeanette Jenkins of The Hollywood Trainer Club has a routine for you.

This upper body workout uses only dumbbells - which, by the way, is also effective at working your arms and back - and will not beat your wrists.





Upper body Workout
How it works: fill in the number of reps indicated for each movement; Immediately proceed to the next exercise without any intermediate rest. Repeat the circuit 2 to 3 times.

Wrist Stress
A. Extend the right arm forward with the palm facing up.
B. With the left hand, gently stretch the wrist so that the fingertips point to the floor.
C. Release, then repeat on the other side.
D. Repeat the stretch on each side with the palm facing down, gently pulling your fingers to point to the ceiling.

Back Row & Fly
A. Start with one leg in front of the other, flat back and articulated forward at a 45-degree angle, holding dumbbells in front of the front knee.
B. Pull the dumbbells on the sides up to shoulder height, elbows inclined at 90 degree angles.
C. Lower the dumbbells to begin, then raise the right arms on the sides to shoulder height.
D. Lower the dumbbells to begin.

Make 16 reps

Triple Fly
A. Start with one leg in front of the other, flat back and articulated forward at a 45-degree angle, holding dumbbells in front of the front knee.
B. Lift the arms straight to the side of the head in position "I" with the palms facing down.
C. Turn your arms over to start, then raise your right arms to a "Y" position.
D. Raise the arms to start, then lift the arms outward and down to the sides in position "T".

Do 8 to 10 repetitions.

Biceps Curl to Shoulder Press
A. Begin to stand with your feet apart from the hip, holding dumbbells in front of your thighs with the palms facing forward.
B. Stick the dumbbells slowly to the shoulders.
C. Turn the elbows so that the triceps are parallel to the floor and the elbows form 90 degree angles. Press the dumbbells to the head.
D. Reverse motion to return to startup.

Make between 15 and 20 reps

Medial Delt with Rotator Cuff
A. Begin to stand with your feet at the width of your hip, holding your dumbbells by the sides, elbows at 90 degrees with the palms pointing inward.
B. Keep elbows at an angle of 90 degrees, raise arms at shoulder height.
C. Turn the arms so that the dumbbells protrude from the elbows, and then press the head shots.
C. Reverse the movement to restart.

Make 16 to 20 reps

Tric├ęps with rotation
A. Start with one leg in front of the other, flat back and articulated forward at a 45 degree angle, holding dumbbells by the sides with elbows at a 90 degree angle.
B. Press the triceps to straighten the arms, palms inward. Less dumbbells to go back to the beginning. Do 10 rehearsals.
C. Squeeze the triceps to straighten the arms, rotating cuffs, so that the palms are facing up. Dumbbells down to go back to the beginning, turning the cuffs so that the fins are facing. Do 10 rehearsals.
D. Squeeze the triceps to straighten the arms, rotating cuffs so that the palms are facing forward. The lower dumbbells return to start, the palms are always turned forward. Do 10 rehearsals.

Make 10 repetitions of each variation.

Triceps Press & Lift
A. Start standing with your feet at the width of your hip. Hold the dumbbells by sides slightly behind the thighs, palms facing backwards.
B. Press the triceps to pull back the right arms. Go back to the beginning.
B. Lift the elbows as if you were dipping. Go back to the beginning.

Make 16 reps