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Fitness and motivation / September 08, 2016

Home Upper Body Workout In A Cinch!

No gym? No problem. You can get a super effective upper body and core workout using just your body (and some household items!) Bodyweight exercises can improve strength and flexibility and can get you fit - fast. We've given you some easy bodyweight exercises for you to create your own workout, check them out below!


Arms

1. Chair Tricep Dips

Chair_Tricep_Dip_F_WorkoutLabs.png

 

Image courtesy of workoutlabs.com

Here's how to do a tricep chair dip:

  • Get a chair and position it behind you
  • Bend your elbows in a 90 degree position and lower yourself to the floor keeping your knees bent (if you want to challenge yourself extend your legs out)
  • Straighten your arms and return back to the start position
2. Modified push up

Modified_Pushup1.png

 Image courtesy of workoutlabs.com

Here's how to do a modified push up:

  • Lie on the floor
  • Position your hands slightly wider than your shoulders
  • Keep your knees apart and resting on the floor
  • Hold your tummy in throughout and slowly bend your elbows
  • Lower your body until your chest is as close to the floor as possible
  • Push back up to the starting position

 

3. Tricep push up

tricep_push_up.png

 Image courtesy of workoutlabs.com

Here's how to do a tricep push up:

  • Lie on the floor
  • Place your hands in a close position (closer than shoulder width)
  • Keep your elbows tucked in and lower your body, getting your chest as close to the floor as possible
  • Push back up to the starting position
4. Plank to Push Up

plank_to_pushup.png

Image courtesy of workoutlabs.com

Here's how to do a plank to push up:

  • Begin in a plank position, resting on your forearms with your bum down and your back flat
  • Press your body up into the top of a press up position
  • Lower your body back into a plank position
  • Make sure you keep your hips as still as possible - no rocking!

Core

5. Lying Leg Raises

Lying_Leg_Raise1.png

Image courtesy of workoutlabs.com

Here's how to do a lying leg raise:

  • Lie down with your back flat on the floor
  • Keep your hands straight out to the side with your palms facing down
  • Extend your legs and keep them straight whilst raising to a 90 degree angle with the floor
  • Lower back to the floor and repeat

 

5. Alternating Reach and Kick Back

Alternating_reach_and_kick_backs.png

Image courtesy of workoutlabs.com

Here's how to do an alternating reach and kick back:
  • Get on all fours with your knees under your hips and wrists under your shoulders
  • Engage your abs and keep your back straight
  • Lengthen your right left whilst simutaneously raising and lengthening your left arm
  • Keep your head and shoulders aligned
  • Return to the starting position and repeat alternating between both arms and legs
5. Double Side Jackknives

Double-Side_Jackknife1.png

 

 Image courtesy of workoutlabs.com

Here's how to do a double side jackknife:
  • Lie on your left side with your feet pressed together
  • Put your left hand on your side whilst raising your right arm above your ahead
  • Bring your feet up while you raise your upper body
  • Hold and return to the start position, ensuring your feet or shoulder don't touch the ground

 


 

So try out this easy and effective workout today! Quick and simple to do in the comfort of your home with just your bodyweight (and the odd chair!)

Sources: Greatist.com and workoutlabs.com

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Lisa

Written by Lisa

Coming from being a professional dancer, I transitioned into fitness because I couldn't stay still! In addition to partner management at MoveUSA, I teach fitness classes throughout NYC and spend my time eating, sleeping and breathing fitness! When not thinking about fitness, I'm taking a business course at FIT NYC. What keeps me motivated? Wanting to live the healthiest life possible and de-stress the natural way ;)

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