Part 2: Kickstart Your Fitness: Upper Body & Core

Part 2: Kickstart Your Fitness: Upper Body & Core

Maria Sollon, MS, PES, CSCS

Let’s build on your progress! In this second phase of the Kickstart Series, we’re focusing on upper body strength and core control, which are essential components that complement the power of your lower body. Together, they build a strong foundation for lifting, pushing, pulling, and improving posture, ensuring smooth and confident movement in your daily life.

Kickstart Your Fitness Series Overview
The Kickstart Series is your guide to building strength, endurance, and confidence with your Total Gym. Designed for all fitness levels, it offers a progression-based approach to help you master each routine before advancing. Take time to learn and perform each workout several times, allowing your muscles to adapt to the movements. Once you feel confident and proficient, you’ll be ready to integrate all three workouts into a complete fitness routine that truly “kickstarts” your journey.

To maximize results, alternate the Upper Body & Core workout with the Lower Body & Core workout on non-consecutive days throughout the week. Incorporate the Recovery & Mobility workout alongside your strength sessions or on separate days to promote balance and recovery.

Each blog in the series builds on the last, creating a comprehensive program tailored to your pace and goals.

Here’s what the series includes:

• Blog 1: Kickstart Your Fitness: Lower & Core
• Blog 2: Kickstart Your Fitness: Upper & Core
• Blog 3: Kickstart Your Fitness: Recovery & Mobility

Missed Part 1? No problem! Click here to revisit the Lower Body & Core workout and start from the beginning.

The Importance of Upper Body & Core Strength

Your upper body and core are the powerhouse duo that drives strength, stability, and control. From maintaining good posture to executing everyday tasks like lifting, pulling, or pushing, these muscle groups work together to support every move you make. The core acts as the stabilizing force, anchoring your movements, while your upper body provides the strength needed for dynamic action.

This balance of strength and stability is critical for enhancing functional movement, reducing the risk of injury, and unlocking peak performance. By integrating this workout into your routine, you’ll complement your lower body training by ensuring your entire body works as a unified system for optimal strength and mobility.

Upper Body & Core Workout

This workout builds strength, stability, and control in your upper body while engaging and stabilizing your core. Stay consistent, and you’ll feel the difference in every move you make!

ACCESSORY: Pull Bars, Cables, Medium Level set up

Directions:

• Perform each exercise in circuit format with little to no rest between moves.
• Complete 10–15 reps per exercise.
• Rest, recover, and repeat the circuit 2-3 times.
• Adjust the incline to accommodate and challenge your strength level.
• Aim to perform this workout 2 times per week or in conjunction with your current routine.
• Once comfortable with this Upper Body & Core routine, alternate it with the Lower Body & Core workout on non-consecutive days throughout the week.

Be sure to check out the video to see a demonstration of how these exercises are performed on your Total Gym.

1. Pull-ups (+pulses)

*DISCONNECT PULL-UP BARS, LOWER LEVEL, & CONNECT CABLES*

(Low-Medium Level)

2. Reverse Flies (seated or kneeling)
3. Bicep Curl + Static Equilibrium (seated or kneeling)
4. Arm Circle Crunch (advanced: lift legs to 90’)
5. Seated Hi-Low Chest Press
6. Lat Raise Crunch

*DISCONNECT CABLES*

7. Core Finisher: Plank Hold (30-60 seconds) (Advanced: Glide Board Rocks)

*REST. RECOVER. REPEAT 2-3 SETS.*

As you alternate this workout with the Lower Body & Core routine (Part 1), you’ll build a comprehensive foundation of strength that supports your daily life and fitness goals.

Stay tuned for the finale of the Kickstart Series: Part 3, where I’ll guide you through a Mobility & Recovery routine. This workout focuses on dynamic stretches and recovery techniques to help you feel and perform at your best. It’s the finishing touch to your Kickstart program, which is essential for recharging your body and maintaining peak performance!

Best Always,

Maria

@GROOVYSWEAT  

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