Upper Body Pusher

Free Intense Workout

Upper Body Pusher

Intense Duration 12 minutes

Target Areas: Core, Arms, Shoulders

Equipment: Exercise Mat

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Public

Tags

Bodyweight Workouts Ab & Core Workouts No Equipment Workouts

Description

Get ready to push it! This fast paced workout focuses on strengthening and toning your upper body, helping you spring into your warm weather tees and tanks. Give it your best shot with a variety of push-ups and planks that work your chest, shoulder and back muscles. No equipment required. Push away!

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Recommended Gear

Do this workout with the best exercise equipment. We recommend using a bluetooth chest strap heart rate monitor or a smartwatch for more training optimization & performance tracking.

JadeYoga Harmony Yoga Mat

JadeYoga Harmony Yoga Mat

JadeYoga Voyager Yoga Mat

JadeYoga Voyager Yoga Mat

Gorilla Mats Premium Large Exercise Mat

Gorilla Mats Premium Large Exercise Mat

Polar H10 Heart Rate Monitor

Polar H10 Heart Rate Monitor

Polar Verity Sense HR Armband

Polar Verity Sense HR Armband

Apple Watch Ultra 2

Apple Watch Ultra 2

Samsung Galaxy Watch 6

Samsung Galaxy Watch 6

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Exercises

Set 1: 1 round

Side Bends

20 seconds

This is a good mobility movement for loosening up your shoulder joints.

Big Forward Arm Circles

20 seconds

Knees to Elbows

Knees to Elbows

20 seconds

Rest

15 seconds

Set 2: 1 round

Lower your torso until your elbows form a 90 degree angle. Make sure to maintain your plank position and keep your neck neutral. Push back up to high plank by straightening your arms. Repeat.

Push-Ups

1 minute

Firm your shoulder blades against your back for maximum effect.

Cobra

20 seconds

Hold your body in a very straight line keeping your abs and glutes contracted.

Elbows to Hands Plank

50 seconds

Plank with Shoulder Taps

Plank with Shoulder Taps

50 seconds

Stretch your arms overhead with palms on the ground.

Child's Pose

20 seconds

Dolphin Push-ups

Dolphin Push-ups

50 seconds

Rest

20 seconds

Return and repeat.

Tricep Dips

1 minute

Rest

20 seconds

Plank Lateral Walk

Plank Lateral Walk

1 minute

Firm your shoulder blades against your back for maximum effect.

Cobra

20 seconds

Rest

15 seconds

Set 3: 1 round

Full Right Side Plank

Full Right Side Plank

20 seconds

Lie on your stomach with your toes tucked in and palms by your shoulders. Lift your entire torso up off the ground and create a straight line from head to heels. Keep your hips tucked and shoulders relaxed. Make sure your belly button stays drawn in as you hold the position.

Plank

20 seconds

Full Left Side Plank

Full Left Side Plank

20 seconds

Lie on your stomach with your toes tucked in and palms by your shoulders. Lift your entire torso up off the ground and create a straight line from head to heels. Keep your hips tucked and shoulders relaxed. Make sure your belly button stays drawn in as you hold the position.

Plank

20 seconds

Keep your hips tucked and your shoulders relaxed. Make sure your belly button stays drawn in.

Elbow Plank

20 seconds

Rest

20 seconds

Set 4: 1 round

Upward Plank

20 seconds

This is a good mobility movement for loosening up your shoulder joints.

Big Reverse Arm Circles

20 seconds

Shoulder Stretches

Shoulder Stretches

20 seconds

Tricep Stretches

Tricep Stretches

20 seconds

Workout Discussion

11 Nov

very intense. i would make it longer with longer rest periods as for myself.

08 Aug

Hi guys! How many times in a week, for you?

28 Jun

ممتاز

17 Feb

Very gud exercise for upper body....i luvd it....

04 Sep

jh

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Appears In

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