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Build a bigger upper body from the comfort of your home!

Today’s…

workout of the day, we are going to be doing a 30 Minute Upper Body Focused Workout from Home! This is another workout in our coronavirus self quarantine series. 

Cardio Round 1…

For today’s cardio, we are going to doing 1 minute of jog in place, 20 seconds of mountain climbers, and 20 seconds of lateral shuffles. We will do this for a total of 3 times. This is a great way to get your heart rate up and the blood flowing. If it is nice outside, feel free to substitute this with a run outside instead. I started off this workout with a two mile run.

Circuit…

For our circuit today we are going to be focusing upper body. For this workout, it is ideal to have dumbbells or resistance bands, but you can also make some homemade dumbbells with water bottles or something around the house. This is a 6 exercise workout which we will do 3 times. We will do each exercise for a total of 30 seconds each before moving onto the next. After each round take about a 30 second break.
 

Abs…

For abs we are going to do 5 different exercise for a total of 3 sets. This should get your core burning! 

Stretch

To end the workout, stretch out those muscles to prevent soreness and injury. Recovery is the most important part after working out, so make sure to take care of your body and it will take care of you. Stretch it out for a total of 10 – 15 minutes depending on how much time you have. This article has a great number of stretches you can incorporate into your post workout cool down/recovery routine

The Best Upper Body Home Workout:

30 Minute Upper Body Focused Workout from Home!

Cardio

 – 3 rounds of the following:

    – 1 minute jog in place

    – 20 second mountain climbers

    – 20 seconds lateral shuffles

 

Circuit

 – 3 rounds of the following:

    – 30 seconds of shoulder press

    – 30 seconds arnold press

    – 30 seconds bent over row

    – 30 seconds bicep curls

    – 30 seconds one arm tricep extensions (right arm)

    – 30 seconds one arm tricep extensions (left arm)

 

Abs

 – 3 rounds of the following:

    – 30 seconds of 6 inches

    – 30 seconds of flutter kicks

    – 30 seconds of leg riases

    – 30 seconds of windshield wipers

    – 3o seconds 6 inches

 

 

 

For these exercises, feel free to use dumbbells, resistance bands, or use 2 filled big water bottles

 

Shoulder Press:

Arnold Press:

Bent Over Row:

Bicep Curls:

One Arm Tricep Extensions:

6 Inches

Windshield Wipers

Flutter Kicks

Takeaways

If you are looking for more workout of the day ideas, be sure to go check out our page here for more.

If workout of the day isn’t really your thing, we have workout plans and progression programs here! Be sure to check them out and find what workout plan is best for you (lean mass or strength).

 

About Post Author

Bobby Petrillo

Bobby Petrillo is 28 years old from Charlotte NC. He went to UNCW where he studied accounting but has been working in Data Analytics since graduating in 2017. Fitness has always been a big part of his life ever since freshman of high school. He is passionate about sharing his health and exercise knowledge to help others achieve their goals.
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