Don’t have any dumbbells at home? No problem! You can still get a great upper body workout in, without any equipment.  

To warm up with arms and shoulders, start with a set of arm circles: 

  • 30 small arm circles forward 
  • 30 small arm circles backwards 
  • 30 large arm circles forward 
  • 30 large arm circles backward   

Then, set a timer for 1 minute, and perform each exercise below. Try to get as many repetitions as possible, while still maintaining form: 

  • Downdog to updog 
  • Forearm bicep curls 
  • Tricep Dips  
  • Superman 
  • Alternating staggered pushups  

Exercise Descriptions:  

Downdog to Updog: Start in a full plank position, hands under the shoulders, feet hip distance apart. Drop your hips towards the floor while lifting through the chest. Look up and squeeze your butt to protect your back. Exhale and push through plank position all the back to downdog. The hips lift high towards the ceiling and the heels press towards the floor. Tuck your chin in to the chest. Inhale and repeat.  

Forearm bicep curls: Stand tall with arms out in front of the shoulders. Make fists and press the forearms together, from the wrists to the elbows. Keep the forearms together and the arms lifted above the chest while you curl the arms in towards the face.   

Tricep Dips: Start seated on a mat, with the knees bent and hands on the floor. The fingers should be pointed in towards you. Bend and press the elbows in and back, then straight by pushing through the palm of the hands. This can be performed seated or with the hips lifted off the floor.  

Superman: Lie face down on a mat, with the arms and legs outstretched in front of you. Raise both arms and legs at the same time off of the floor. Hold position for a few seconds, then lower back to the floor. You should feel the lower back, glutes and hamstrings.  

Alternating Staggered Pushup: On the knees or toes, place the hands on the floor with one hand higher then the older and the other underneath the shoulder. Bend from the elbows, lowering your chest towards the floor. Press up and alternating the hands. 

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