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Beginner No Equipment Upper Body Workout

Push up and plank variations for chest, shoulders, back and arms, finished with four push-and-plank moves.

  • 34 min
  • No equipment
  • Beginner
  • 20 moves

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Check with your doctor before starting any workout, and stop if anything hurts. You take part at your own risk.

602K views on YouTube · TIFF x DAN · February 2023

The workout

Upper body · 30s work · 20s rest

2 rounds

  1. Standard Push Ups
  2. Shoulder Taps
  3. Pull Downs
  4. W-Raises

2 rounds

  1. Wide Push Ups
  2. Plank Rows
  3. Snow Angels
  4. Swimmers

2 rounds

  1. Diamond Push Ups
  2. Commandos
  3. Inchworm Push Ups
  4. Plank Reaches

2 rounds

  1. Pike Push Ups
  2. Plank Toe Taps
  3. T-Raises
  4. Good Mornings

Finisher · 30s each, no rest

  1. Plank to Bear Plank
  2. Cobra Push Ups
  3. Plank T-Rotations
  4. Skullcrusher Push Ups

Cool down · 12 stretches · 20s each

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