Finding Time for Fitness in a Busy Life

New Year New You Upper Body Workout

New Year New You Upper Body Workout

New Year, New You Beginner Upper Body Workout

Upper body workouts are not my favorite. This means I need to do them more! I definitely wanted to add a beginner upper body workout into this beginner workout series. Upper body workouts can help with posture, which is great!

You can do these 5 exercises for this beginner upper body workout anywhere from home to the gym or while traveling. There is no weights needed but they can always be added! AND You will be doing 4 out of the 5 exercise on the ground! YES!

 

Beginner Upper Body Workout

Each exercise will be done for 30 seconds and then rest for 15 seconds. For the single sided exercises, try to remember how many reps you did on the first side so you can do the same amount on the second side. You want to make sure you work each side as evenly as possible. I mean no one wants to be lopsided (haha).

If you haven’t checked out the rest of this beginner workout series, here it is Total Body, Cardio, Lower Body, and coming soon Core! This will give you 5 workouts, which would be perfect for a week of beginner workouts!

 

Below is a video of me doing a complete round of this beginner upper body workout!

 

Step by Step Instructions

Inchworm

  • First, start standing with your feet hip width apart
  • Next, slowly roll down into a forward fold
  • Then, place your hands on the ground and walk them out to plank position
    • You can place your knees down if you need to
  • Next, walk your hands back to your feet
  • Then, slowly roll back up to standing
  • Repeat

Side Tricep Press Left

  • First, start laying on your left side with your knees bent
  • Next, place your left across your chest and your right hand on the ground in front of you
  • Then, push the ground with your right hand, it should raise your upper body off the ground
  • Next, slowly lower back down
  • Repeat

Side Tricep Press Right

  • First, start laying on your right side with your knees bent
  • Next, place your right across your chest and your left hand on the ground in front of you
  • Then, push the ground with your left hand, it should raise your upper body off the ground
  • Next, slowly lower back down
  • Repeat

Y Prone

  • First, lay on your stomach
  • Then place your arms like a Y above your head
  • Next, raise your arms off the ground
  • Slowly lower back down
  • Repeat

Plank Shoulder Taps Left

  • First, start in plank position, with knees on ground or on toes, a wider stance with your legs will help your core be more stable
  • Next, lift your left hand of the ground and touch your right shoulder
  • Slowly lower back down
  • Then, repeat

Plank Shoulder Taps Right

  • First, start in plank position, with knees on ground or on toes, a wider stance with your legs will help your core be more stable
  • Next, lift your right hand of the ground and touch your left shoulder
  • Slowly lower back down
  • Then, repeat

Renegade Row Right

  • First, start in plank position, with knees on the ground or on toes, a wider stance with your legs will help your core be more stable
  • Next, raise your right hand up (bending at the elbow) and bring towards your ribs activating your back
  • Then, slowly lower back down to starting position
  • Repeat

Renegade Row Left

  • First, start in plank position, with knees on the ground or on toes, a wider stance with your legs will help your core be more stable
  • Next, raise your left hand up (bending at the elbow) and bring towards your ribs activating your back
  • Then, slowly lower back down to starting position
  • Repeat

 

 

 

 

Which of these moves is your favorite? I really like Inchworm!



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Disclaimer: I am a NASM certified personal trainer. I can give advice on what workouts would be great for just about anybody. If you have any medical conditions, please check with your doctor before starting a workout routine.

I may share food ideas and recipes, but I am not a licensed dietitian. I can show you foods I love to eat which may have helped me achieve my weight loss and health goals. I cannot provide meal plans.

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