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No Equipment Upper Body & Abs Workout - At Home Upper Body & Core

27 Min • Upper Body, Core
  • View on YouTube
    • Training Type Low Impact, Toning
    • Equipment No Equipment
    • Membership Free

    Overview

    Kelli profile picture
    Kelli

    I love strength training, probably more than any other kind of training type (it’s a tie between lifting and HIIT!), but bodyweight-only workouts are the absolute best when it comes to convenience and accessibility. There’s no set up, no equipment to pack around, and no excuses to not just jump right in and get your workout finished. 



    There is no jumping at all in this routine, making it a downstairs neighbor-friendly apartment workout and/or low impact, for those who need it. The difficulty of these upper body exercises are entirely scalable and as we go through, I will show you ways to make each move easier or more difficult. Do what you can to constantly push yourself, but know that it’s always okay to take a quick break and shake your muscles out.

    The closest thing you need to a piece of equipment when it comes to this workout is a wall (and you can even improvise by doing the wall push ups on the floor, if you happen to be in a place without walls).

    Workout Structure

    • Warm up included
    • No equipment
    • Muscles targeted: biceps, triceps, shoulders, chest, upper back, abs, obliques, lower back
    • 40 Seconds on, 15 seconds off, twice through for each group
    • Four groups of three

    No Equipment Upper Body & Abs Workout
    Backbow Jacks - Targets: upper back, lower back, shoulders, glutes, thighs
    Walk Down + Up Down - Targets: arms, shoulders, core
    Abs: Oblique Crossover Crunch - Targets: abs, obliques, thighs

    Palm Press & Extension - Targets: chest, arms
    Bentover Rows - Targets: upper back
    Abs: 3 Way Crunch Pulses (3 pulses; side, center, side) - Targets: entire core

    Wall Side Push Up - bicep, tricep, shoulder
    Arm Circles - Targets: arms, upper back, shoulders
    Abs: Plank + Row & Extension - abs, obliques, lower back, arms, shoulders

    Pulldowns + Step - Targets: shoulders, core, glutes, thighs
    Tricep Dips - Targets: triceps, shoulders, core
    Bicycle Crunch - Targets: abs, obliques

    Did you know that most of us are chronically dehydrated? Make sure to drink lots of water to replenish what you just sweated away once you're done with this workout. 

    What did you think of this no equipment upper body workout? Was there an exercise group that you struggled with more than others? Let me know if you're sore tomorrow!

    If you're not going directly into another workout, make sure to cool down & stretch!