At Home, No Equipment Upper-Body Workout
Even with the best intentions, sometimes we really cannot make it to the gym. Whether the reason be a time constraint, no access to a gym on vacation, or maybe just not feeling like going out in public, this upper-body workout is perfect for those days. This workout does not require even a single dumbbell—all you need is a chair or table! (but you could incorporate dumbbells if you’d like). The workout is comprised of two circuits, targeting your chest, triceps, and shoulders. Complete the first circuit 4 times through, and then move on to the next.
The Chest/Tricep Circuit (repeat 4x)
12 tricep push-ups. To target your triceps, keep your hands in line with the width of your shoulders, and keep your elbows close to your body as you descend. You can also keep your knees on the ground for assistance.
30 seconds of shoulder touches. Get in a high plank position and set your timer. Lift one hand off the ground and tap your opposite shoulder. Alternate and repeat.
15 dips. Grab your chair or table and perform assisted dips with your hands on the chair/table and legs out in front of you. You can also bend your knees to take weight off your triceps for more assistance.
20 regular push-ups. To target your chest more now, perform these push-ups with your hands slightly wider than shoulder width. Again, you can lower your knees to the ground for assistance.
Shoulder Circuit (repeat 4x)
30 seconds of shoulder-to-hand planks. Get in a low plank position with your elbows on the floor. Raise to a high plank on your hands, and then back to a low plank again on your elbows. Remember to keep good form with your pelvis tucked and core engaged!
30 second left-side plank. Perform a side plank on your left elbow.
30 second right-side plank. Perform a side plank on your right elbow. For the side planks, you can raise your opposite arm straight in the air for a challenge or place it on the ground in front of you for stability.
30 second regular plank. Perform a regular low plank on your elbows.
Alex