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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 complete upper body 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 30 seconds of jog in place, 30 seconds of jumping jacks, and 30 seconds of inch worm. 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.

Circuit…

For our circuit today we are going to be focusing upper body. If you have dumbbells or resistance bands, you can use these in today’s workout. If you don’t have any of these, try and use something around your home! This is a 6 exercise circuit which we will do each exercise for 30 seconds for 3 rounds. We will take a 30 seconds break at the end of each round.
 

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:

Complete Upper Body Workout from Home

Cardio

 – 3 rounds of the following:

    – 30 seconds jog in place

    – 30 seconds jumping jacks

    – 30 seconds inchworm

 

 or

 

Run outside!

 

Circuit (shoulders and back):

 – 3 rounds of the following:

    – 30 seconds high plank shoulder taps

    – 30 seconds pushups

    – 30 seconds bent over row

    – 30 seconds shoulder press

    – 30 seconds bent over lateral arm raises

    – 30 seconds high plank to low plank

    – 30 second break

 

Abs:

 – 3 rounds of the following:

    – 30 seconds toe touches

    – 30 seconds boat pose

    – 30 seconds russian twists

    – 30 seconds high boat to low boat

 

 – for some of these exercises, use dumbbells, resistance bands or something from your house

High Plank Shoulder Taps:

Pushups

Bent Over Row

Shoulder Press

Bent Over Lateral Arm Raises

High Plank to Low Plank

Boat Pose

High Boat to Low Boat

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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