Upper Body Home Workout You Can Do At Home Without Equipment
Train Your Upper Body At Home With These Three Circuits
Being able to sustain this lifestyle is not about going hard once in a while and skip several workouts because of a busy schedule. If you want to succeed in your fitness journey, you will need to have the right workout plan that you can stick to. Here is where a home workout can be useful if you are not able to make it to the gym.
Three Intense Circuits
This workout was built to help you target a maximum of muscle groups on your upper body in a short period of time. A circuit is several exercises done in a row without taking a break. This will allow you get great muscle activation and break a sweat.
Three Exercises And Five Rounds Per Circuit
Each circuit will be composed of three exercises performed in a row. Once the three exercises are executed, this is the end of a round. You will have to do five rounds in order to finish a circuit. Depending on your activity level and time restriction, you can perform one, two or the three circuits -- it's up to you!
Short Rest Duration
We will have a short rest duration of 1 minute between each round. This will allow this home workout to be more challenging and to help you burn more calories, which will help you burn more fat on the long run.
The Rep Range To Get Great Results
For this workout we will use a traditional rep range of 8 to 12 reps, which will allow you to get proper results. More info on the different rep ranges.
The Home Workout Without Equipment
The goal of this workout is to use as less equipment as possible. The only thing we will need is something to elevate your legs to do decline push ups, a chair could do the job. Then get something that you can use to elevate your torso in order to do incline push ups.
Do Not Rush The Reps
Since this workout does not involve any weight, it is very important to get the most of each repetition. Make sure you're using the right tempo by slowing down on the negative and hold the contraction to get more muscle activation.
Add Extra Weight
If you feel this workout is getting easier, you could try adding extra weight on movements like push ups. But if you really want to keep progressing by applying the progressive overload principle, we highly recommend you to invest in some equipment or a gym membership.
No Equipment Upper Body Home Workout
- (Diamond) Push Ups: 8-12 reps
- Reverse Snow Angel: 8-12 reps
- Pike Push Up: 8-12 reps
- Incline Push Up: 8-12 reps
- Pulse Rows: 8-12 reps
- Tuck Planche: 8-12 reps
- Decline Push Up: 8-12 reps
- Superman: 8-12 reps
- Prayer Push: 8-12 reps
At home or on vacation, this upper body home workout got you covered!