Achieve Your New Year's Fitness Goals at Home: No-Equipment Upper Body Workout
New Year’s resolutions are the perfect opportunity to set fresh fitness goals. If hitting the gym isn’t your thing or you prefer the comfort of home, this no-equipment upper body workout is just what you need. Designed to build strength, tone muscles, and boost your confidence, these exercises require nothing but determination and a little space. Let’s kickstart your journey with this upper body workout you can do at home.
Why Choose a No-Equipment Workout?
Working out at home eliminates excuses and provides flexibility. Whether you’re short on time, money, or gym access, this no-equipment upper body workout ensures you can stay consistent and committed to your fitness resolution. The convenience of a no-equipment workout makes it an excellent choice for beginners and seasoned fitness enthusiasts alike.
Warm-Up (5 Minutes)
Before diving into your upper body workout, a proper warm-up is essential to prevent injury and prepare your muscles. Warming up also enhances your performance during the no-equipment workout.
Arm Swings: Swing your arms forward and backward for 1 minute.
Shoulder Rolls: Roll your shoulders backward and forward for 30 seconds each.
Dynamic Chest Stretch: Interlock your fingers behind your back and stretch your chest by pulling your arms outward for 1 minute.
High Knees: Jog in place with high knees for 2 minutes to activate your upper body and core.
No-Equipment Upper Body Workout
Perform each exercise for the recommended time or reps, followed by the specified rest period. This upper body workout uses bodyweight exercises to target your muscles effectively.
1. Incline Push-Ups
Target your chest, shoulders, and triceps with this beginner-friendly variation.
How to Do It: Place your hands on a stable elevated surface (like a countertop or chair). Keep your body straight and lower your chest toward the surface, then push back up.
Duration/Reps: 3 sets of 12-15 reps
Rest: 30 seconds
Strengthen your upper back and shoulders while engaging your core.
2. Superman Holds
Strengthen your upper back and shoulders while engaging your core.
How to Do It: Lie face down with your arms extended in front of you. Lift your arms, chest, and legs off the ground simultaneously, hold for 5 seconds, and release.
Duration/Reps: 3 sets of 12 reps
Rest: 30 seconds
This variation focuses on your shoulders and is a staple in upper body workouts at home.
3. Pike Push-Ups
This variation focuses on your shoulders and is a staple in upper body workouts at home.
How to Do It: Start in a downward dog position with your hips raised. Lower your head toward the ground, bending your elbows, then push back up.
Duration/Reps: 3 sets of 8-10 reps
Rest: 45 seconds
4. Plank Shoulder Taps
Great for core stability and shoulder strength, this exercise enhances your upper body workout.
How to Do It: From a high plank position, tap your left shoulder with your right hand, then your right shoulder with your left hand. Keep your hips stable.
Duration/Reps: 3 sets of 30 seconds
Rest: 30 seconds
5. Wall Angels
Improve shoulder mobility and posture with this gentle exercise.
How to Do It: Stand with your back against a wall, arms bent at 90 degrees. Slowly raise and lower your arms as if making a snow angel.
Duration/Reps: 3 sets of 10-12 reps
Rest: 30 seconds
Cool Down (5 Minutes)
Stretching post-workout aids in muscle recovery and flexibility. Cooling down is a crucial part of any upper body workout routine.
Overhead Triceps Stretch: Extend one arm overhead and bend the elbow, using the opposite hand to gently push your elbow down. Hold for 30 seconds per arm.
Chest Opener Stretch: Stand tall, interlock your fingers behind your back, and gently pull your arms backward while lifting your chest. Hold for 1 minute.
Child’s Pose: Kneel on the ground, sit back on your heels, and extend your arms forward while lowering your chest to the floor. Hold for 1 minute.
Remind yourself why you started every time you feel like skipping a workout.
Track your progress to see how much stronger you’re becoming. Tracking your upper body workout results will keep you motivated and consistent.
Chest Opener Stretch: Stand tall, interlock your fingers behind your back, and gently pull your arms backward while lifting your chest. Hold for 1 minute.
Child’s Pose: Kneel on the ground, sit back on your heels, and extend your arms forward while lowering your chest to the floor. Hold for 1 minute.
Stay Motivated
Celebrate small wins, like completing all sets or holding a plank longer.Remind yourself why you started every time you feel like skipping a workout.
Track your progress to see how much stronger you’re becoming. Tracking your upper body workout results will keep you motivated and consistent.