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!
Hi there! I’m Amanda! I founded Fueled by Coffee and Fitness to guide you on your fitness journey with short but sweet workouts, easy food ideas, fitness fashion and family friendly fun!
Upper body is definitely what I need to work on. My lower body gets a workout when my son and I ride bikes to school. I haven’t heard of a few of these, I’ll have to incorporate them into my routine for something different!
I love finding new and different exercises! 🙂
Great workouts! I definitely need to work on getting in shape this year. You’d think carrying around 2 babies would give me strong arms, but it just makes me tired 😂 will have to try these exercises out!
I definitely know the feeling!
This looks like a really great shoulder workout! Love that you included the inchworm, it’s surprisingly effective!
Yes! That is what I love about inchworm!
These are great! I always struggle with working out at home and also having any kind of workout routine- i really love workout classes for this reason. But maybe I will try these!
Classes are so fun!!
Though I am pretty active in my daily life, I am definitely a beginner when it comes to intentional strength training and have found the task of creating exercise routines quite daunting. This post is so helpful in navigating that! Looking forward to trying this workout!
Yay! I hope you enjoy it!
Looks like a terrific circuit! Inchworms are no joke! One of those exercises where you see it and are like “that is easy” then 10 seconds in are like “while am I sweeting through my shirt!?!”
Right!!! hahah!
Oh they are my least favourite too! I have really weak arms so at the gym upper body work is the one I struggle with. I do like planks though. I feel like I get a whole workout with such a simple move.
Planks are AMAZING! Love them!
Great suggestions! I haven’t seen some of these so I’m definitely be implementing them into my next arm workout! Thanks for sharing!
-Madi xo | http://www.everydaywithmadirae.com
Yay! 🙂
I love body workout but since I have a lot of busy days I didn’t priority but I will save this post for the future 🙂
Awesome! I hope you enjoy it!
Plank shoulder taps are hard! I hadn’t thought to do them on my knees, that would make make form so much better!
Yes! Sometimes modifying is the best until you get the form right! 🙂
Loved this post! I will definitely be doing this to get back in shape for the new
Kasey Ma
http://www.TheStyleWright.com
Awesome!
Definitely pinned this one! So easy to follow! Now, I just need to DO it, ha!
Yes!!
I always love your workouts! THey are so great to do at home or the gym!
Thanks so much! I have so much fun putting them together!
They all are movements to strengthen the upper body and that’s a good thing. Floor exercises are boring but effective. 🙂
AHAHA! Yeah, they can be a bit boring but definitely effective!
These are great. I don’t go to the gym because I work from home and just don’t have the time or even chance to go. I will definitely start doing these from home.
I love working out from home. I don’t have to deal with anyone else’s sweat or wait for a machine!
Great workout photos which helps explain the steps! Need to work on lower body part
I have a great beginner lower body workout! https://fueledbycoffeeandfitness.com/2019/01/14/new-year-new-you-lower-body-workout/
This looks awesome! I love finding new exercises – especially for these wiggly arms. Thanks for this!
Yes! Hate jiggly arms!
Not only does this workout look super effective, it can also easily be done anywhere. I love that!
Love doing workouts where ever I can get them in!
This looks like a great work out! I will be trying this out soon. My goal this year is to get a bit more in shape.
Yay! Great goal! You can do it!
Oh wow I need to get on this and start getting my work out on for sure. I will pin this to look at when I give these a go xx
Awesome!
These are some great exercise for your arm. I totally love how doing yoga. It keeps you in shape physically and mentally.
Yes, I agree!
I really do need to do some more pushups. I know they are good for me in a whole host of areas including upper body and the core. When I did them a lot they helped out my health a lot.
I also need to do more push ups!! They are one of my least favorite exercises. haha
Like!! I blog frequently and I really thank you for your content. The article has truly peaked my interest.