This No-Equipment Upper-Body Workout Blasts The Arms And Shoulders
Follow along with Ari Belgrave, CPT.
When you think of strengthening your arms and shoulders, you might assume you need dumbbells, kettlebells, bands, or any other resistance equipment you can get your hands on. While those modalities are all awesome and effective, you *can* get a well-rounded, sweaty, and super-effective upper-body workout using just your body weight. Really! Here's how.
Meet the expert: Ariel Belgrave, CPT, is the creator of The L.E.A.N. Program fitness and nutrition coaching and the program creator behind the Women's Health 28-Day Workout Challenge.
The moves in the workout ahead combine cardio and strength training for an optimal combination that not only gets your heart rate revving but also helps you change your body composition and increase muscle definition, endurance, and overall strength, Belgrave says.
The exercises also prioritize putting your body into weight-bearing positions for maximum resistance sans gym equipment. For instance, in the inchworm to shoulder tap as well as the downward dog toe tap, you move in and out of a high plank position, which recruits tons of upper-body, while also working the core and glutes to keep you stable. So much bang for your buck! Now, go get your sweat on by following along with Belgrave in the video below.
Time: 20 minutes | Equipment: None | Good for: Full body (with an emphasis on shoulders, biceps, triceps, back)
Instructions: Warm up with 30 seconds of TYWs and 30 seconds of arm circles (shown below). Then, perform as many reps as possible (AMRAP) of each move for 40 seconds, followed by 20 seconds of rest. Repeat the workout exercises for a total of 4 rounds.
Follow along with the full workout in this video and get detailed instructions on how to do each move below:
Warm-Up: TYW
How to:
- Start standing with feet hip-width apart, then hinge at the hips to bring your torso slightly forward. Maintain a straight back. Extend arms out to sides to form a T shape.
- Maintaining your body position, swing the arms up so the upper arms align with the ears, forming a Y shape.
- Core engaged the entire time, bend elbows to waist and retract the shoulder blades to form a W shape.
- Continue repeating the sequence.
Warm-Up: Arm Circles
How to:
- Stand with feet hip-width apart, arms extended out to sides.
- Keeping shoulders down and core engaged, bring arms up and around in medium-sized circles.
- After 15 seconds, reverse the direction.
Jab Punches
How to:
- Start in a boxer's stance with your left leg forward and right leg back, knees bend, fists protecting face.
- Punch the left arm out and pull first quickly back to face, then repeat with the right arm. Continue alternating.
Inchworm To Shoulder Tap
How to:
- Start standing with feet hip-width apart.
- Reach down to ground and crawl out into a plank position.
- Keeping hips square to ground, lift right hand to tap left shoulder, then return right hand to ground and lift left hand to tap right shoulder. Return left hand to ground.
- Walk hands back to feet and return to standing. That's one rep.
Form fix: Keep your hips and torso totally still as you perform the shoulder taps.
Downward Dog To Toe Tap
How to:
- Start in a high plank position.
- Press torso back toward legs so that your heels lower to the ground, while reaching left arm to right toes. Maintain a long spine.
- Return to high plank.
- Repeat movement, bringing right arm to left toes.
- Return to high plank. That's one rep. Continue alternating.
Pushup And Plank Row
How to:
- Start in a modified plank position, knees on ground, wrists under shoulders. Maintain a long spine.
- Lower into a pushup so your chest hovers just above the floor, and elbows are close to sides.
- Push up from ground to return to modified plank position, then drive right elbow toward sky, performing a row.
- Return right hand to ground. Repeat row with left arm.
- Return left hand to ground. That's one rep.
Superwoman With Arm Extension
How to:
- Start lying face-down, legs extended, arms tucked at sides.
- Lift legs and extend arms overhead simultaneously, engaging back, lats, glutes, and shoulders.
- Pause, then lower legs and bend arms to sides to return to starting position. That's one rep.
Jacqueline Andriakos is the Executive Health & Fitness Director at Women's Health, where she oversees all health and fitness content across WomensHealthMag.com and the print magazine. She has more than five years of experience writing and editing in the wellness space and has contributed to national publications including TIME, Self.com, Health, Real Simple, and People. Jacqueline is also certified in personal training by the National Academy of Sports Medicine (NASM).
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