Stay up to date on new posts, giveaways, and healthy living tips! Hi! Well, the below upper body workout at home uses a simple pair of dumbbells and your own body weight to help you strengthen and tone your arms, shoulders, chest and back – no gym required. Arms alternate as you switch sides like a speed skater. So what exactly can you accomplish without heading to the gym or hiring a trainer? That’s because these moves are effective and will get you results. Close your arms and legs back to your sides, returning to your start. Perform by rocking forward and backward (in a controlled motion). Once you’ve completed all 7 exercises (or 8 if you’re doing the bonus exercise), rest for 30 seconds, then start over at knee push-ups. Stand with feet hip distance apart. If you liked this workout, check out my other ones here! Which is precisely why I wrote this 15 minute upper body workout at home for beginners! Punch out one arm at a time at a steady pace. Afterwards, complete the cool-down stretches. For more results with your upper body workouts, try cleaning up your diet where you can. Mandy Garcia on June 18, 2020 at 5:28 AM Reply. However, what most of us actually want is more simple: an upper body workout routine we can do at home that’s efficient, effective and gives us results. Using your bodyweight to create resistance is an extremely effective way to train and tone – if you know the right moves to do. Notify me of follow-up comments by email. Great workout tips! Take tiny steps walking your feet forward until they reach your hands. Raise the dumbbell directly over your shoulder keeping abdominals engaged and lower with control working your arms, and entire core. Jump straight up as high as possible, land, and come back to your plank position. Lasse on April 3, 2020 at 10:44 AM Reply. Hands should be on the ground, not forearms. Here are 9 tips to eat healthy on a budget. That is one repetition. At top of push-up when arms are straight again, push your upper back towards the ceiling and pause for 1 second. These consist of dynamic stretches (meaning that you’re moving while performing them, rather than holding a particular stretch for a certain amount of time). Lift hips with dumbbell resting hovering over the floor. Engage your abdominals. Then complete the 15 minute AMRAP workout. Bring both hands in front of the chest in guard position. 15 Minute AMRAP. If you’re able, get yourself a pair of medium dumbbells (anywhere from 3-15 pound weights... Warm-Up: Inchworm – 4-5 reps. Walk hands out to plank again, and feet back to hands. See this Disclaimer for more details. Bring one leg behind at a slight angle into a reverse lunge. Then curl your forearms up, using your leg to provide resistance. I’m Cedar, a 26 year old Registered Nurse and Certified Personal Trainer looking to spread health and happiness. (when you sign up you’ll also be sent a free healthy habits checklist and a free weight loss checklist! We use cookies to ensure that we give you the best experience on our website. With elbows pointing slightly back, bend elbows and slowly begin to lower your body until you are just above the ground. Stand with back against a wall and feet 1 foot from wall. Lower dumbbells past your head keeping arms mostly straight with elbows slightly bent. Begin in a plank position with hands below shoulders, legs long behind you, and body contracted to hold your spine in a straight line. In one movement, raise your hips up and shift your weight back, reaching with one hand for opposite toes. Otherwise if that is too much on your shoulder I would advise doing a strength exercise like a chest press. My favorite thing about this workout is that each move is relatively simple. Rise to standing and... 2 Lunge to Single-Arm Row. Shuffle right for four right-left steps, then move left for four left-right steps. Extend straight arms out behind you, palms facing in, and pulse your arms towards each other. Bend elbows lowering dumbbells behind the base of the head. Tighten the core to keep your center still. I work out my upper body regularly and still felt this workout the next day. AMRAP stands for as many rounds as possible. Use your triceps (back of your arms) to control the move. For more variety of quick workouts you can do at home, check out some of our free 10-minute workouts. For a healthy diet, exchange extra sugars and processed foods for muscle-building lean protein, veggies, fruits and healthy fats. Your biceps play a big role in upper-body strength more than you think. Instead of doing a push-up against the wall, keep your hands shoulder-width apart and elbows just below shoulder level. Start your timer – and get ready for an effective workout in just 15 minutes! I hope you enjoyed this beginner upper body at home workout! Bring elbows out to the side creating a goal post position with arms, dumbbells are at the side of the head, and abdominals are tight. Bring your body into one straight line on the floor stacking legs, hips, and your shoulder directly over your elbow into a forearm plank. Time: 15 minutes (stop when time is up) 5 knee push-ups with plus (chest, triceps, serratus anterior) At top of push-up when arms are straight again, push your upper back towards the ceiling and pause for 1 second. Loved this! ), Disclosure // Disclaimer // Privacy Policy, Running Your First 5k (9 Tips to Smash Your Goals! Make no mistake: while this upper body workout is written for beginners, it will still make you sore. Perform by grasping each end of the sheet and placing one foot in the middle. This 15-minute upper-body workout for beginners from personal trainer Amanda Dale strengthens your arms, shoulders, chest and upper back all while at home. For a healthy diet, exchange extra sugars and processed foods for muscle-building lean protein, veggies, fruits and healthy fats. 15 Minute Workouts, Fitness, Strength Workouts, Upper Body Workouts, Workouts by Type. Then do another push-up. With a heavier weight in each hand, place your hands at your shoulders. Stand with feet slightly wider than shoulder distance apart and bend knees slightly. Denise Valent on August 22, 2019 at 7:48 AM Reply, I just have the strength for a plank is there anything else I can do instead, Chris Freytag on August 18, 2020 at 10:25 AM Reply. For details, please visit my Disclosure page. Follow the number of reps listed for each strength move, then do each cardio move for one minute. This 15-minute upper-body workout for beginners from personal trainer Amanda Dale strengthens your arms, shoulders, chest and upper back all while at home. NOTE: Strength training and cardio are very important for your health, but your diet is another crucial factor. Continue repeating this several times. Please note: Check with your physician before starting any exercise routine or starting any particular diet. Hi Denise - if you are looking to work on the plank you can drop your knees and do a modified plank from your knees. Walk or jump both feet between your hands coming into a low squat. Start with your left leg … Requiring no weights, it still gets the job done. Let’s get started! For more results with your upper body workouts, try cleaning up your diet where you can. You should feel this move in the back of your upper arms. Controlled motion ) continue like this until the 15 minutes are up a great base for maintaining the right to! Like this until the 15 minutes towards the ceiling and pause for 1 second grab whatever you! You results to eat healthy on a budget the desired amount of.. Working your arms towards each other every other Monday at 7:00 AM CDT will... 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