12 Bodyweight Exercise Upper Body Blast
With bodyweight exercises, remember that we want to increase time under tension to add more challenge. Perform these moves slowly and controlled!
Push up with arm raise - 40 seconds on, 20 seconds off, 4x (Switch to your knees for a modification)
1
Plank arm circles - 40 seconds on, 20 seconds off, 4x (switch to your knees for a modification. Perform on your forearms if your wrists need a break)
2
Lying lat pull - 4 sets of 10 reps performed SLOWLY
3
Alternating hooks - 40 seconds on, 20 seconds off, 4x
4
Tricep extension - 4 sets of 8 reps. The further back your elbows, the easier the movement (Switch to your knees for a modification)
5
Pike press - 4 sets of 10 reps. Put your feet on the seat of a chair to make this more challenging (Switch to your knees for a modification)
6
Inchworm walk out (walk out further than the standard plank position) - 40seconds on, 20 seconds off, 4x
7
Normal to wide push up - 40 seconds on, 20 seconds off, 4x (Switch to your knees for a modification)
8
High/low shoulder tap plank - 40 seconds on, 20 seconds off, 4x (Switch to your knees for a modification)
9
Lying shoulder press - 4 sets of 10 reps performed SLOWLY
10
Alternating side plank - 40 seconds on, 20 seconds off, 4x
11
Push up with hand lift - 40 seconds on, 20 seconds off, 4x (Switch to your knees for a modification)
12
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