The weather is getting progressively colder and with that the desire to go out and commute/walk to the gym and do a 20 min Zero Equipment Upper Body Workout proportionally drops.
In a perfect world, we would have warm weather all year round and workouts in the park would be the usual go-to (or at least the walks to the gym would be much more enjoyable).
But since I don’t believe that for the majority of us this is going to happen any time soon, I here present to you a quick and sweaty upper body workout that requires zero equipment.
Sounds good, no?
In general, I like to stick with no more than 4 or 5 movements per workout, so that I can be fully focused on their form and engage the right muscles.
This workout is no different.
It’s a relatively short one, so you can always combine it with another workout after it.
For example, try my 15 minutes abs workout – it’d be a great combination. Just rest as needed between the two!
As always, don’t forget the warm-up!
Take your time to not only get your body ready but your mind as well.
Since you’re most likely doing it at home, I always suggest some wild dancing as an option – think of how Phoebe from “Friends” would do it.
If that’s not really your thing,
check out this quick warm-up routine I have here.
20 min Zero Equipment Upper Body Workout
The workout itself consists of only 4 exercises and it’s in a form of a 20-minute AMRAP (as many rounds as possible).
Start with doing 2 reps of each movement and add 2 more reps with each following round – so 2, 4, 6, and so on – as far as you can get in 20 minutes.
Keep in mind that the point of an AMRAP workout is to keep moving as much as possible and not take super long breaks.
So, if you get to a point where you can keep adding reps to one exercise, but you’re stuck at a certain number of reps with another one, just do as many repetitions you can and keep going.
Starting position is very much like the Downward-facing dog yoga pose, although you are only at your toes.
Bend your arms and try to keep your elbows close to your body, rather than them going sideways (like a T-form).
Keep your spine straight and your neck neutral. Follow the same pathway and return to the starting position.
You are gonna feel the exercise mostly in your shoulders and triceps.
It’s an extremely challenging exercise!
If you’re still not there yet, you can always substitute it
with a regular push-up.
I’m sure you know this one!
Keep your torso as close to the chair as possible and don’t let your elbows flare out to the sides – point them directly behind you.
The further you stretch your legs forward, the more challenging the exercise (because you have to push more of your weight up).
You’re definitely gonna feel the burn at the back of your arms!
Push-ups and Plank Walks
The starting point is the plank position and from there you do a push-up.
Keep your core engaged and elbows close to your body. Don’t let your hips or shoulders sag.
When you come up, keep your core tight and make 2 “steps” on your hands and toes sideways (I just used the length of the mat as a distance parameter).
Then you do another push-up and “walk” back to the starting point.
Yet another exercise starting with a plank position and yet another time I will remind you to keep your core tight.
From there on it’s pretty straightforward – you just tap your shoulders with the opposite hand.
Don’t let your shoulders or hips sag!
If you enjoyed this no equipment upper body workout, you should definitely browse through some of the following and bookmark them for later:
Frequently Asked Questions
What is the best upper body exercise?
It is hard to nail it down to one best upper body exercises but you should mention pull-ups, push-ups, bench press, strict press, and bent over row.
What are the 5 best upper body exercises?
Don’t forget to pin it for later! 🙂
Let’s get sweaty, friends! Are we doing this?!