Are you looking to build strength and tone your upper body right at home? This quick, easy, and effective upper body at-home workout is perfect for you! In just 15 minutes, you’ll work on key upper body muscles, including your shoulders, chest, and arms. Plus, there’s no need for fancy equipment—just some floor space and a yoga mat for comfort.
This workout is great for all levels and includes simple moves with easy instructions so even beginners can follow along. Let’s get started!
Getting Ready for Your Workout
You don’t need much for this workout, but make sure you have:
A yoga mat or any soft surface for floor exercises
A small space to move around
Some water to stay hydrated
A small space to move around
Some water to stay hydrated
Before starting, do a light warm-up. Try shoulder circles, arm swings, or a gentle stretch to loosen up.
Start Toning!
In our first mini circuit, we’ll do four exercises. Complete each one for 30 seconds, rest for 15 seconds, and then repeat.
1. Arm Pulses
Photo Taken From Google Images
How to do it: Stand up straight with your arms extended out to the sides, level with your shoulders. Lift and lower your arms in small, controlled movements.
Muscle focus: Shoulders and upper arms
Tip: Keep a small bend in your elbows and feel the burn!
2. Prayer Press
How to do it: Place your palms together in front of your chest, pressing your forearms against each other. Push your palms together while moving them up and down.
Muscle focus: Chest and upper arms
Tip: Keep pressing your palms together to get the best results.
3. Swimming Plank
Photo Taken From Canva
How to do it: Get into a plank position on your elbows. Extend one arm forward, sweeping it back beside your body, then return it forward. Switch arms.
Muscle focus: Lats, shoulders, and core
Tip: Keep your body stable and your core tight to avoid swaying.
4. One-Arm Push-Ups
How to do it: Lay on one side and place your supporting arm on the floor, hand by your shoulder. Push up using only the supporting arm.
Muscle focus: Triceps and chest
Tip: Control your movement to feel it in your triceps.
Repeat the circuit once more, then take a 15-second rest before moving on.
Step Up the Challenge!
Our second mini circuit continues to strengthen your arms, shoulders, and core. Do each move for 30 seconds and rest for 15 seconds between exercises.
1. Backward Push Press
How to do it: Stand with arms extended out, palms facing behind you. Push your arms backward as if you’re pressing against something.
Muscle focus: Shoulders and upper back
Tip: Keep your arms strong and straight as you push.
2. Skyward Palms Press
How to do it: Rotate your palms up towards the sky, pressing them together and lifting upward.
Muscle focus: Shoulders and upper back
Tip: Squeeze your shoulder blades to activate the back muscles.
3. Half Push-Ups
How to do it: Lower halfway down, hold briefly, then lower all the way to the ground before pressing back up.
Muscle focus: Chest, shoulders, and triceps
Tip: Go slow to get the most out of each push-up.
4. Triangle Plank Press
How to do it: Start in an elbow plank. Press through your elbows to lift your hips into a triangle shape, then return to the plank.
Muscle focus: Shoulders, core, and triceps
Tip: Squeeze your abs and push through your elbows to feel the burn.
Repeat the circuit once more and rest.
Cool Down
Finish with a short cool-down. Stretch your arms, shoulders, and back to release tension. Take a few deep breaths and let your muscles relax after all your hard work!
This upper body workout at home is ideal for building strength and toning your shoulders, chest, and arms without needing any equipment. Each mini circuit has a mix of moves to target various muscles, making it efficient and easy to follow. Try this routine a few times a week, and watch your upper body strength grow!
Want to see more workouts? Leave a comment or share this routine with friends who want an easy but effective upper body at-home workout. Stay consistent, and keep going strong!
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