Build real upper body strength and a rock-solid core using nothing but your bodyweight. Expect to feel the burn in your chest, shoulders, triceps, and abs!
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Arm Circle
2 sets × 20s, 20s
Shoulder Roll
Inchworm
2 sets × 5 reps, 5 reps
Scapular Push-Up
2 sets × 10 reps, 10 reps
Push-Up
4 sets × 12 reps, 12 reps, 12 reps, 12 reps
Push-Up (Wide)
1 set × 10 reps
Push-Up (Diamond)
1 set × 8 reps
Pike Push-Up
3 sets × 10 reps, 10 reps, 10 reps
Dip (Triceps)
3 sets × 12 reps, 12 reps, 12 reps
Plank (Shoulder Tap)
3 sets × 16 reps, 16 reps, 16 reps
Crunch
1 set × 15 reps
Leg Raise
1 set × 12 reps
Bicycle Crunch
1 set × 20 reps
Plank
3 sets × 40s, 40s, 40s
Side Plank
2 sets × 30s, 30s
Superman Hold
3 sets × 30s, 30s, 30s
Child's Pose
1 set × 40s
Chest Stretch
1 set × 30s
Triceps Stretch (Overhead) - Partner Assisted
1 set × 25s
Cat-Cow