Upper-Lower-Core Workout #2

This is the second video in our Upper-Lower-Core Workouts (ULC) workout series developed by Lynne and myself, part of the Almonte Fitness Centre team. Each round targets the upper body, the lower body and the core, for a full-body workout. All you need to complete this workout is 30 – 40 minutes (depending on ow many sets you do), a pair of dumbbells, a mat and a stability ball.

Start with a 3-5 minute dynamic warm-up. Here is an example of some exercises you can do. Then, start with Round 1 below and complete the recommended reps of each exercise. Repeat the round 2-3 times before proceeding to the next round. Make sure to cool down with some static stretches afterwards.

ROUND 1:

• • Upper – Dumbbell Curl to Press – 10 reps
  • Lower – DB Plie Squats and Pulse – 10 full reps and 10 pulses
  • Core – Plank Reaches – 10 total reps (10 forward reaches and 10 backwards reaches)

ROUND 2:

• • • Upper – Modified Tricep Push-Up with Leg Extension – 10 reps
    • Lower – Squat with Chest Plate Activation – 10 reps
    • Core – Side Plank Rotation and Hip Dip – 5 reps of rotations and 5 reps of hip dips per side

ROUND 3:

• • • Upper – Side Lunge with Lateral Raise – 10 reps per side
    • Lower – Stability Ball Ham Curls and Hip Lifts – 10 reps of each
    • Core – Stability Ball Handovers – 10 reps

ROUND 4:

• • • Upper – Stability Ball Overhead Raise – 10 reps
    • Lower – Stability Ball Reverse Lunge with Rotation – 10 reps per side
    • Core – Stability Ball Standing Side Bend – 10 reps

If you liked this and want a similar workout, you can check out our first UFC Workout here!