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No Equipment Upper Body Workout with Warm Up and Cool Down

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


    This workout is all about accessibility — and effectiveness, of course. A well-balanced upper body workout without equipment is a bit difficult to develop, but here we have targeted all of the muscle groups using only bodyweight exercises. We'll be hitting the arms (biceps and triceps), chest, upper and lower back, and shoulders. The core (abs, obliques, lower back) will also be working all throughout this workout — my abs were actually sore the next day after filming this!

    If you don't have any equipment, or a gym membership, this workout has you covered. If you don't have a ton of extra time in your day to workout, we've got you covered there as well. If you need low impact or apartment-friendly workouts, we've also shown low impact modifications wherever necessary. Basically what I'm saying is, let's jump right in.

    Related: FBflex: 4 Week Upper Body Program for Arms, Shoulder, Chest & Upper Back

    Workout Structure
    After a quick cardio warm up, we move onto lengthy, burnout style intervals of bodyweight exercises targeting the upper body. A lot of these exercises are tricky; they force you to stay aware, present & working hard. Many of these exercises are antagonistic; you will be working against your own strength. That means that this workout can technically be difficulty for literally any fitness level. If it feels easy, you are doing it wrong & I recommend refocusing on contracting muscles and really pushing yourself. It may be uncomfortable and it should be challenging, so try not to get frustrated as that challenge is exactly what we're here for. As mentioned before, the intervals are long, so don't feel bad if you have to stop and take a rest - just get right back into the exercise as soon as you can. Cool down stretches are included.

    4 Minute Cardio Warm Up - 25 seconds each
    Boxer Shuffle 
    Shoulder Rolls
    Arm Circles Forward (big)
    Arm Circles Back
    Windmill Arms + Toe Touch
    Chest Stretch + Reach
    Curl Overhead Press + Step Back
    Bow & Arrow Twists
    Chest Opener Lat Steps
    Warrior Lunge Stretch
    Jumping Jacks

    Upper body workout with no equipment
    Push Up + Pulses
    Deadlift + Close Row & Tricep Extension
    Bicep Curl Pulses
    Tricep Dips
    Walkdown + Opposite Toe Tap
    Reach + Pulldown
    Jumping Jack Step Back (or lunge)

    Water Break 

    Press Extensions
    Tall Plank + 3 Point Reach
    Bicep Curl + High Knee
    Bird Dog + Tricep Push Up
    Arm Circles (forward and back)
    Back Bow Pulls

    Reverse Fly + Pulses
    Side Push Up (on wall or floor)
    Other side
    Overhead Tricep Extension
    Single Pulldowns + Step Back
    Bentover Wide Row to Fly
    Other side
    Knee Pull Punch & Switch

    Cool Down & Stretch

    What did you think of this no equipment upper body workout? Which exercise was hardest for you? I really struggle with the press extensions and reverse fly — push ups are always a weak spot of mine, too. This kind of workout is really a different challenge though, isn't it? It's largely mental because for a lot of these exercises, you are both the one working through the challenge, and the one providing the challenge. I love strength training but it's good to change things up and keep your muscles guessing, plus this is the perfect hotel room workout.

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    Thanks for working out with me!