Six Essential Bodyweight Exercises for a Powerful Upper Body Workout
Hey there! Let's dive into an awesome upper-body bodyweight workout that you can do anytime, anywhere! No need for fancy equipment – just your own bodyweight! These exercises are fantastic for strength building, and they'll get your heart pumping too!
Katie Leonard, a certified personal trainer and group fitness coach at Life Time athletic country clubs, suggests these exercises because they are resistance-based, allowing you to lift your own bodyweight at various angles. Plus, these moves work your upper body and core simultaneously when your spine is parallel to the ceiling, such as during a plank, inverted plank, or lateral bear crawl.
Here's the workout broken down into two circuits:
Circuit 1:1. X plank: Start in a high plank position, step your feet back so your body forms a straight line, then alternate knee taps to one side, then the other.2. Plank up-down: Start again in a high plank, lower to forearms and back up, one arm at a time, alternating sides.3. Superman to push-up: Lie face down, lift your legs and arms, return to the start, then push up into a plank and lower back down.
Rest for 60-90 seconds between circuits, then do these exercises below for three rounds:
Circuit 2:1. Lateral bear crawl: Get on your hands and knees, lift your knees, and move side to side as if crawling.2. Wide-to-narrow push-up: Start in a high plank, walk your hands out wide, do a push-up, walk your hands back in, do another push-up, and repeat.3. Reverse plank with knee drive: Sit on the floor, lift your hips into a reverse plank, bring one knee to your chest, then return to the start, then repeat with the other knee.
Couldn't do a push-up? Just drop to your knees! Most of these moves can be done effectively with modified versions on your knees. If you find the workout too intense, then check out our no-equipment upper-body workout for a different yet challenging routine.
Now, get ready to challenge yourself and see the results from consistency! Remember, making exercise a part of your daily routine is crucial for success. Enjoy the sweat and feel the burn of this fantastic bodyweight upper-body workout!
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This workout focuses on resistance-based exercises for fitness and strength training, combining cardio and core workouts. Katie Leonard, a certified personal trainer, recommends these bodyweight moves for upper-body strength building and works such as the X plank, plank up-down, superman to push-up, lateral bear crawl, wide-to-narrow push-up, and reverse plank with knee drive. Science supports the importance of incorporating regular exercise into health-and-wellness routines for optimal fitness-and-exercise benefits.
