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July 17, 2020

Getting Fit: Upper Body Workout without Equipment

Let’s be honest: if you want to get serious about working out, there will come a point when you’ll likely need to buy certain things in order to really push your training routines to the max. However, I can also understand not wanting to invest a whole lot of money upfront and, at the same time, wanting to start training ASAP.

So, what to do?

While many upper-body exercises involve equipment like dumbbells and barbells, there’s plenty you can do without having that gear at hand that will most definitely have your blood pumping. Yes, there are certain muscles that really do need external weight to be targeted (biceps, for example), but when it comes to the top of your shoulders or your triceps, you can be sure that the weight of your body will be sufficient equipment in its own right. By the way, you can do these quietly at home, so there’s really no reason why you can’t start right away!

Check out the arm exercises below to get you started. Note that most of these also engage your core while you’re doing it, so you’re essentially getting double the benefits – what’s not to love? Try combining the four moves below to create a workout, doing 45 seconds of each move, 15 seconds of rest, and repeating the whole thing three times. As you get more comfortable, you can start increasing your reps or how long you stay in each position… or both!

Side Plank

  • Start in a high plank with your palms flat and placing your hands shoulder-width apart. Your shoulders should be directly above your wrists, with both legs extended behind you. Also, make sure your core and glutes engaged!
  • Step right, leading with your right hand and right foot, maintaining a plank as you move. Finally, move your left hand and left leg to follow your right side and finish in a high plank position.
  • Do your reps in one direction, and then repeat in the opposite direction.

Targets the deltoids, latissimus dorsi, triceps, glutes, and core.

Lateral Plank Walk

    • Start in a high plank with your palms flat and placing your hands shoulder-width apart. Your shoulders should be directly above your wrists, with both legs extended behind you. Also, make sure your core and glutes engaged!
    • Step right, leading with your right hand and right foot, maintaining a plank as you move. Finally, move your left hand and left leg to follow your right side and finish in a high plank position.
    • Do your reps in one direction, and then repeat in the opposite direction.

Targets the deltoids, latissimus dorsi, triceps, glutes, and core.

Plank Jack

    • Start in a high plank with your palms flat and placing your hands shoulder-width apart. Your shoulders should be directly above your wrists, with both legs extended behind you. Also, make sure your core and glutes engaged!
    • Like the motion of a jumping jack, jump your legs wide and then back together. Speed here isn’t as important as keeping your pelvis steady and making sure your butt doesn’t bounce – remember your original plank position and how your core and glutes were supposed to feel.
    • Continue for a set amount of time.

Targets the the deltoids, latissimus dorsi, triceps, glutes, hip adductors (inner thigh muscles), glutes, and core.

Downward Dog to Push-Up

    • Start with the classic yoga position, downward dog, by putting yourself on all-fours with your wrists under your shoulders and knees under your hips. Engage your core, lift your knees, and straighten both legs as your head drops naturally from your shoulders. Remember to keep your back straight, and that while your heels needn’t touch the floor, you should feel a nice stretch in the back of your legs.
    • Roll forward into a high plank.
    • From your high plank, do a push-up: bend both arms at the elbows and lower your chest toward the floor in a smooth movement. You should feel the pull in your core, and not just your arms or shoulders.
    • Return to your plank and then to downward dog.

Targets core, pectorals, deltoids, and triceps.

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