While most of us resort to weight machines and free weights for a upper body workout, there are times when you don’t have access to a well-equipped gym. But it’s possible to get a really hard upper-body workout without equipment, as long as you plan your session carefully. We asked James Middleton, who provides online training through Coach James Clubto put together a routine for us.
“This bodyweight workout is great for practicing the key moves used in weight training,” says Middleton. “Building strength using just your bodyweight can help you progress to complex lifts, which incorporate more resistance.” You will also find that this type of exercise contributes to your muscle hardening.
Designed to work your back, shoulders, chest, and core, the routine is an extremely efficient upper body shredder that makes for a great home training.
How to do this upper body workout without equipment
Perform each pair of exercises consecutively for the specified time, then repeat. Rest for 30 seconds, then repeat that sequence for the next couple of exercises. Do it all four times in total. The entire training will last 30 minutes.
sets two Weather 30 seconds
Start in a high plank position on your hands and toes, with your hands directly below your shoulders and your arms extended, and your body in a straight line from head to heels. Engage your core, then slowly bend your elbows and lower your chest to the floor for a count of four seconds. Keep your elbows close to your body and lead with your chest instead of your hips. Without stopping at the bottom, press up quickly, concentrating on using your chest muscles.
If you’re new to push-ups, start on your knees to avoid putting pressure on your lower back. To progress this exercise, explosively press up to lift your hands off the ground and clap your hands together.
Plank output 1B
sets two Weather 30 seconds
Starting in the same position as the pushup, engage your core, glutes, and thighs, then reach one hand further forward, followed by the other. Continue bringing your hands out with control and without dropping your hips. When you’ve reached your limit, start moving your hands inward until they’re both directly below your shoulders. Keep moving your hands in and out. Move from your toes to your knees to make it easier.
sets two Weather 30 seconds
Stand with your feet shoulder-width apart and your arms at your sides. Squat down and place your hands on the floor in front of you. Jump your feet back and land in a high plank position. Bend your elbows to lower your chest to the ground, keeping your core engaged and not letting your hips sink. Briefly lift your hands off the ground, then come back up onto a high board. Return your feet to your hands and jump up, raising your hands above your head.
To make it easier, eliminate the pushup and/or step instead of jumping your feet back.
sets two Weather 30 seconds
Lie on your stomach with your arms and legs extended and let your forehead rest on the floor. Inhale. As you exhale, lift your arms, chest, and legs off the floor, while keeping a slight bend in your elbows and knees and squeezing your glutes. Try to raise your thighs so that your center of balance is in your torso. Pause, then move your arms and legs up and down for 30 seconds. Don’t hold your breath.
If you find the exercise difficult, let your thighs rest on the floor and simply lift your body up and press your arms.
sets two Weather 30 seconds
Start in a high plank position with your feet hip-width apart and your toes spread wide. Push your hips back and up, keeping your back straight and look between your legs; this is your downward facing dog. Keeping your elbows locked, sweep his body down and forward so his chest, then stomach, come close to the floor. Press through his hands and lift his chest up. Stick your toes out and press through the tops of your feet so the dog is looking up. Move fluidly from one posture to another.
3B Pike push-ups
sets two Weather 30 seconds
From downward facing dog, bend your elbows to lower your head toward the ground, keeping your elbows close to your body, then come back up. Make sure your elbows stay in line with your hands to avoid putting excessive pressure on your joints. Bend your knees for an easier version of this exercise.
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