Upper Bodyat home
- No equipment — just your body
- 20–30 minutes
- Repeat 3–4 rounds
- Rest 30–60 seconds between exercises
6 moves.
zero equipment.
1Push-Ups
Hands slightly wider than shoulders. Lower your chest, then push back up.
2Pike Push-Ups
Hips high, head between arms. Lower your head, then press up.
3Tricep Dips
Hands on a sturdy surface. Lower your body, then press back up.
4Plank Shoulder Taps
From plank position, tap one shoulder at a time. Keep your core tight.
5Superman
Lift your arms, chest, and legs off the ground. Squeeze your back.
6Wide-Arm Push-Ups
Hands wider than shoulders. Lower and push up with control.
Repeat 3–4 rounds.
Rest 30–60 seconds between exercises. 20–30 minutes total — perfect for any schedule.
Focus on slow, controlled movements for maximum results.
Print the Upper Body flyer.
Save it, print it, stick it on the fridge or take it to the park. Everything you need on one page — no equipment required.
Download PDFThis one's on us.
Want it built around you?
These are the free version. Coaching gets you a plan tuned to your body, schedule, and goals — with a coach in your corner.