Upper Body (No Equipment)

About This Workout

Push, dip, hold, repeat. Your arms, chest and shoulders do the heavy lifting today, and the floor is the only gym membership required. Push-ups build the base, pike push-ups shift the load onto your shoulders, and tricep dips finish off the back of your arms once everything else is already tired. A plank and a superman hold round things out so your core and lower back don't get to just stand around watching. Six classic bodyweight moves, no bench, no bar, no excuse about the gym being closed or the machine you wanted being taken. By the last set your arms will know exactly what day it is, and so will the rest of you tomorrow morning.

Muscle Groups

Chest, shoulders, triceps, core

Equipment

None, just your bodyweight

Level

Intermediate

Duration

14-21 min

Exercises In This Workout

Exercise	How to do it	Level
💪 Push-ups	Lower your chest to the floor, elbows tucked in, then push back up.	Intermediate
🙃 Pike Push-ups	Start in a downward-dog shape, bend your elbows, lower your head toward the floor, then push back up.	Expert
Tricep Dips	Using a bench or chair, bend your elbows to lower yourself, then push back up.	Intermediate
🤚 Shoulder Taps	Hold a plank and tap opposite shoulder with opposite hand, without letting your hips wobble.	Intermediate
Plank	Forearms and toes on the ground, hips level, core braced. Just hold still.	Beginner
🦸 Superman Hold	Face down, lift your arms, chest and legs off the floor all at once, and hold.	Beginner