Arm and Upper Body Workout

Here is a quick 12 minute no equipment arm upper body workout that will  get you moving and will leave your arms and upper body feeling pumped.  This workout will help shape your shoulders, strengthen and leave your arms and upper body feeling toned.

If you have a mat then great but if not don’t worry, you can perform the moves on the floor or use a towel.

No Equipment Arm And Upper Body Workout

The workout consists of 11 moves for 30 seconds and there are two rounds.  Try to complete each move without stopping but if you need to take a break then do so and then get stuck back in when you can.  Follow the modifications if you need to.

*Please remember to listen to your body when you train.  It is important to exercise safely to avoid injury so that you can continue to exercise on a regular basis.  If you do experience and problems or pain whilst working out you should go and discuss this with your physician.

The Workout

#1. Arm Circle

Stand up tall with you core tight and your arms out to the side.  Push your palms out as if you are cleaning windows and move your hands round in little circles.  Move your hands in one direction and then take them the other way.

To modify, open up the circle a little bit more and rotate the arms forwards and backwards.

#2. Criss Cross Toner

Stand up tall with your core tight and your shoulders back.  Then bring your arms in front of your body whilst at shoulder height, crossing one above the other and then change.

To modify, perform the same move and try to bring your arms as high up to shoulder height.

#3. Standing Lateral Shoulder Tap

Stand up tall with your core tight, your shoulders back and your arms out to the side.  Tap your shoulders whilst your arms up at shoulder height.

To modify, try to keep your arms up at shoulder height and tap your shoulders the best you can.

#4. Push Up

Start in plank position on the mat with your shoulders over your wrists, your core tight and your heels back.  Lower yourself down to the ground trying to touch your nose and chest to the floor.

To modify, drop to your knees push your bum under and lower yourself to the floor and back up again the best you can.

#5. Cross Jab Boxing

Stand up tall with your core tight and your shoulders back.  With a slight bend in your knees and elbow (keeping both soft), punch the air in front of you with one arm and then swap to the other side.   Keep the arms at shoulder height and your core tight the entire time and go as fast and hard as you can.

To modify, take the move a little slower whilst engaging the core and squeezing the arms and shoulders.

#6. Plank Shoulder Taps

Start in a plank position with your bum down, core tight and your shoulders over your wrists.   Lift one hand up off the floor and then tap your shoulder, place it back down and then repeat on the other side.  Try to keep the body still and engage the core the entire time.

To modify, drop to your knees whilst keeping your bum squeezed under and core tight and then alternate each shoulder tap.

#7. Uppercut Boxing

Stand up tall with your core tight and your shoulders back and a little bend in your knees.  Clench a fist and dip down and punch upwards as if you are trying to knock someone on the chin and go as hard and as fast as you can.

To modify, take the move a little slower, squeeze the shoulders, arms and core and take your time.

#8. Full Plank

Start in plank position with your shoulders over your wrists, your bum down and your core tight.   Hold the plank whilst pushing back with your heels and focus on the bum and core down.

To modify, drop to your knees and hold a half plank whilst pushing your bum under and core tight.

#9. Hook Boxing

Stand up straight with your core tight, shoulders back and your knees soft.  Hook your hands around to the side at shoulder height (as if you are knocking someone on the side of the face).  Squeeze your core and punch the air as hard and as fast as you can.

To modify, take the move slower whilst focusing on squeezing your core and shoulders.

#10. Tricep Push Up / Military Push Up

Start in a plank position with your bum down and your core tight.   This time you want to bring your hands so that they are facing forwards but closer down towards your rib cage.  Then bend the elbows backwards whilst keeping them squeezed in at your sides and then and lower yourself down to the floor and push yourself back up again.

To modify, drop to your knees whilst pushing your bum under and core tight and then lower yourself down to the ground the best you can.

*NOTE* If you are new to this exercise then you may find it hard to lower yourself down to the floor or the elbows may pop out to the side.  Don’t worry… just take your time, go slow and each time you practice try to take yourself a little lower.

#11. Pike Push Up

Start in a downward dog position with your bum up in the air and your core tight.  Push back with your heels and lengthen your spine by pushing away with your arms.  Bend your elbows and drop your head to the mat, squeeze for a second and then push yourself back up again.

To modify, drop down onto your knees whilst pushing your bum up to the sky the best you can.  Lower yourself down to the ground and then push yourself back up again.

Workout With Me  – No Equipment Arm And Upper Body Workout

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