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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 the Best Upper Body Home Workout. This is another workout in our coronavirus self quarantine series. 

Cardio Round 1…

For today’s cardio, we are going to doing 30 seconds of jog in place, 30 seconds of jumping jacks, and 30 seconds of high knees. 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 using nothing but body weight. This is a 8 exercise workout broken out into 2 circuits, which we will do 3 times. We will do each exercise for a total of 20 seconds each before moving onto the next. After each round take about a 30 second break.
 

Abs…

For abs we are going to do 4 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:

best upper body home workout

Cardio

– 3 rounds of:

    – 30 second jog in place

    – 30 second jumping jacks

    – 30 second high knees

 

Circuit round 1

 – 3 rounds of the following:

     – 20 seconds high plank to elbow plank

     – 20 seconds push up with a knee touch

     – 20 seconds high plank shoulder taps

     – 20  seconds high plank to down dog

     – 30 second break

 

Circuit round 2

 – 3 rounds of the following:

     – 20 seconds inch worm

     – 20 seconds high plank lateral arm raises

     – 20 seconds pushups

     – 20 seconds quadruped limb raises

     – 30 second break

 

Abs

– 3 rounds of the following:

    – 30 seconds toe touches

    – 30 seconds russian twists

    – 30 seconds boat pose

    – 30 seconds leg raises

 

 

 

High Plank to Elbow Plank:

Pushup with a Knee Touch

Plank Shoulder Taps

Plank to Down Dog

Inch Worm

High Plank with Lateral Arm Raises

Pushups

Quadruped Limb Raises

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).

 

Bobby PetrilloBobby Petrillo

About Post Author

Bobby Petrillo

Bobby Petrillo is 24 years old from Charlotte NC. He went to UNCW where he studied accounting and has been working in the IT Audit space 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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