No gym or equipment? No worries!
Often time the last thing we want to do is schlep to the gym — right? Thankfully, working your upper body without weights is easy and cheap. You can do it right now wherever you are! Using your bodyweight as resistance is a convenient way to get your exercise in anywhere, anytime.
Having strong arms and shoulders helps with everything from lifting kids, groceries and suitcases to improving your posture. These exercises make you use your core muscles as well so, bonus!
Do the exercises as a circuit by completing a set of 10-12 reps of each exercise then rest 2 minutes before doing the exercises in order again. Use these moves to sculpt muscle in your arms and shoulders and make those summer sundresses look flawless!
Start in a forearm plank with abs tight, elbows on the floor right under your shoulders and body in a straight line from your shoulders to your heels. Keeping your hips still and body straight, pick your right arm up and place right palm on ground under right shoulder. Repeat on the left side so you are now in a standard plank position. Reverse the move and lower back to your forearms one arm at a time. That’s one rep.
Sit on the edge of a chair, bench or step with feet flat on floor. Position your hands on the edge of the seat next to your hips. Slide your bum off the seat and support your body with your arms. Bend your elbows to lower your body without letting your hips touch the floor. Extend your arms to lift back up to complete the rep.
This is a great exercise for working your shoulders. Start in a pushup position with your feet spread wide apart for stability and core tight. Walk your hands backwards and push your hips into the air to get into a pike position. Maintaining the pike position, bend your elbows and lower your upper body towards the floor. Pause and press up until your arms are fully extended again. That’s one rep.
Elbows-in Push Ups
Start in a push up position with your core tight and hands on the floor under your shoulders. Keeping your body in a straight line, bend your arms to lower your body towards the floor, keeping your elbows tight to your body. Pause without letting your body touch the floor and extend back up. That’s one rep.
Rear Shoulder Squeeze
Lie on your stomach with arms out perpendicular to your body with thumbs pointing up. Keeping your arms straight, squeeze your shoulder blades together to lift your arms slightly. Pause and release. That’s one rep.
Want more at home workout ideas? Check out our 5 steps to a successful home workout.