This 10-Minute No-Equipment Upper Body Circuit is perfect for strengthening your arms, chest, back, and shoulders. In only 10 minutes, you’ll perform different moves for the ultimate no-equipment upper-body workout. It’s a short but effective bodyweight workout that you can do at home!
10-Minute No-Equipment Upper Body Circuit
Description: Repeat this circuit 2 times and rest for 60 seconds between sets.
Equipment: no equipment
WARM UP & COOL DOWN
10-Minute No-Equipment Upper Body Circuit Instructions
1. Knee and elbow press up: 45 seconds. Start with your knees and elbows on the floor, with the elbows under the shoulders and the knees under the hips. Straighten your arms and legs simultaneously and lift the hips toward the ceiling. Return to the starting position and repeat for 45 seconds.
2. One arm tricep push up: 20 seconds + 20 seconds. Lie on your right side with your feet, hips and shoulders stacked. Place your left palm on the mat in front of your right shoulder, and hug your waist with your right arm. Straighten your left arm and push your torso up. Bend your arm and lower your torso back to the mat. Repeat for 20 seconds, and then switch sides.
3. Tabletop reverse pike: 45 seconds. Sit on the mat with your knees bent, your arms extended back, your fingers facing the body, and your feet hip-width apart. Lift your butt off the mat, coming into a tabletop position. Lower your hips, straighten the legs and lengthen the spine. Raise your hips, lift your torso and return to the tabletop position. Repeat for 45 seconds.
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4. T press: 45 seconds. Lie on your belly with your legs fully extended and your arms forming a T shape with your body. Engage your back muscles to lift your torso and arms off the mat. Bring the arms to the sides, squeeze the shoulder blades, and pause. Return to the initial position and repeat.
5. Up down plank: 45 seconds. Start in a plank position, bend your left arm, place your left elbow on the mat and then bend your right arm and place your right elbow on the mat. Place your left hand on the mat, straighten your left arm and then place your right hand on the mat and straighten your right arm. Switch sides and repeat this up and down movement until the set is complete.
6. Hindu push ups: 45 seconds. Start in downward dog pose, with your hands shoulder-width apart, your body in a V shape, and your feet hip-width apart. Bend your elbows and lower your chest until it’s just above the floor, going into low plank pose. Straighten your arms, lift your torso and go into upward dog pose. Lower your torso, lift your hips and return to downward dog pose. Repeat for 45 seconds.
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