Equipment-Free Strength Series: Upper Body
Next in our equipment-free strength series we are focusing on the upper body! If you don’t have a lot of equipment available at home, then this is the workout for you. All the exercises in this workout use bodyweight in a variety of ways to challenge the entire upper body.
For this workout, do each exercise for :45 seconds, with a few seconds of rest in between. Complete the circuit twice through!
Upper Body Circuit:
Arm circles
Inchworms
Prayer pulse
Pushups
Superman
Tricep dips
Bird dog – right
Bird dog – left
Plank body saw
Rest and Repeat!
Exercise Guide:
Arm circles: Stand tall and extend your arms out to your sides. While keeping your arms straight, create small circles with your arms. Make sure to circle in both directions!
Inchworms: Stand at the edge of a mat with your feet shoulder width apart. Hinge from the hips and bring your hands to the mat, just in front of your feet. Walk your hands forward until you’re in a plank position. Reverse the movement by walking your hands back towards your feet and standing back up.
Prayer pulse: Start standing and bring your arms together in a prayer position in front of the face, so that both hands, forearms, and elbows are touching. Keep your elbows together as you lift them from chin to nose. Keep your spine neutral and chest up the entire time.
Pushups: Start in a plank position with hands shoulder-width apart. Bend at the elbows and slowly lower the chest towards the floor, keeping your body straight. Push up to return to the top. You can either do this in a modified plank, with knees down, or in a full plank on your toes and feet shoulder width apart. Make sure to pick a variation where you can maintain form!
Superman: Lie face down on the floor with legs straight and arms extended out in front of you. Slowly lift your arms and legs up off the floor, engaging your glutes and core while pinching your shoulder blades together. Make sure to keep your head and neck in a neutral position by looking down towards the floor. Hold for a few counts, then slowly lower.
Tricep dips: Sit on the edge of a chair, bench, or step. Place your hands on the edge, next to your hips. Fingers should be pointed forward, towards your feet. Slide your hips off the edge of the seat, keeping feet hip width apart and firmly planted. You should be hovering close to the step/chair, just far enough not to hit it. Lower yourself down through your elbows, pressing and squeezing through the triceps. Push yourself slowly back up until your arms are straight.
Bird dog: Start on your hands and knees, with shoulders under hands and hips over knees. Brace your abs and extend the right arm and left leg out straight. Make sure to keep yourself square to the floor, and not lean towards either side. Hold for a few counts, then slowly return the hand and knee to the ground. Continue to work one side at a time for the length of the timer.
Plank body saw: Start in a forearm plank, with elbows under shoulders and spine neutral. Drive your weight forward by pushing through the elbows and toes. Keep your spine still and neutral as you push your body forward and backward like a saw!