Upper Body

Warm-Up: (5 minutes)

  1. Jumping Jacks: 1 minute

  2. Arm Circles: 1 minute (30 seconds forward, 30 seconds backward)

  3. Torso Twists: 1 minute

  4. Push-Up Plank Walks: 1 minute (start in a plank position, perform a push-up, then walk your hands to one side, perform another push-up, and walk your hands back to the center, alternating sides)

  5. Arm Swings: 1 minute (swing arms back and forth across the body)

Strength Workout: (20 minutes)

Perform each exercise for 45 seconds, followed by 15 seconds of rest. Complete all exercises in a circuit format, then rest for 1-2 minutes before repeating for a total of 3 rounds.

  1. Pike Push-Ups: Start in a downward dog position, lower the top of your head towards the floor by bending your elbows, then push back up to the starting position.

  2. Superman Pulls: Lie face down on the ground with arms extended overhead, lift your arms, chest, and legs off the ground, then pull your elbows down towards your sides, squeezing your shoulder blades together, then extend your arms back overhead.

  3. Commando Planks: Start in a plank position, lower down onto your forearms one arm at a time, then press back up onto your hands one hand at a time.

  4. Tricep Push-Ups: Start in a plank position with hands close together, lower your body by bending your elbows close to your sides, then push back up.

  5. Plank Up-Downs: Start in a plank position on your hands, lower down onto one forearm at a time, then press back up onto your hands one hand at a time.

  6. Diamond Push-Ups: Start in a plank position with hands close together in a diamond shape, lower your body by bending your elbows close to your sides, then push back up.

Cool Down: (5 minutes)

  1. Slow March in Place: 1 minute

  2. Standing Chest Stretch: Hold each arm against a wall or doorway, gently turn away from the arm to feel a stretch in the chest, hold for 30 seconds on each side.

  3. Tricep Stretch: Reach one arm overhead and bend at the elbow, placing your hand down the center of your back, use your other hand to gently press on the bent elbow until you feel a stretch in your triceps, hold for 30 seconds on each side.

  4. Shoulder Stretch: Bring one arm across your body and use your other hand to gently press on the forearm until you feel a stretch in your shoulder, hold for 30 seconds on each side.

  5. Arm Across Chest Stretch: Hold each arm across your chest with the opposite hand, gently pulling towards your body until you feel a stretch in your shoulder and arm, hold for 30 seconds on each side.

  6. Deep Breathing: Lie on your back, close your eyes, and take several deep breaths to relax and cool down.

Adjust the intensity and difficulty of each exercise as needed, and listen to your body. Enjoy your upper body strength workout!