15 Minute Home Workout: Upper Body

Get ready to elevate your workout! Below is a written outline that will guide you through your session. Be sure to check out the accompanying video to master your form and clearly understand each dynamic movement. And don’t forget the importance of warming up and cooling down – they are key to an amazing workout experience!

Let’s crush it together!

15 min. Upper-Body Strength with No Equipment Needed

This beginner- and advanced-friendly workout is perfect for building strength and endurance. No fancy equipment is needed—just a chair and a little bit of space. Let’s dive in!

Warm-Up (3 Minutes)

Before jumping into the workout, let’s wake up your muscles and get your heart rate up:

1. Arm Circles (15 seconds forward, 15 seconds backward)

   • Stretch your arms out to the sides like airplane wings. Make small circles forward, gradually getting bigger. Reverse after 15 seconds.

2. March in Place with High Knees (30 sec)

   • Lift your knees as comfortably as you can, like you're marching in a parade. Swing your arms for extra movement.

3. Shoulder Rolls and Neck Rolls (1 minute)

   • Roll your shoulders forward in big circles for 15 seconds, and roll backward for 15 seconds.

   • Roll your neck in a circle to the right for 15 sec, and to the left for 15 sec.

4. Bodyweight Squats (30 sec)

   • Stand with feet shoulder-width apart. Sit back as if lowering into a chair, keeping your chest lifted. Beginners, don’t go too low—just to where you feel comfortable!

5. Torso Twists (30 sec)

   • Stand tall, place your hands on your hips, and rotate your upper body side-to-side like you’re looking over your shoulder.

The Workout

Complete each exercise below, resting for 25 seconds between sets. Take 1 minute to rest before moving to the next exercise.

1. Shoulder Taps ( Repeat 3 sets of 12)

• Beginner: Start in a high plank with knees on the ground.

• Advanced: Hold a full plank on your toes.

• How to Do It: Imagine you’re brushing off some crumbs from your shoulders—stay steady as you do it!

  1. Position your hands under your shoulders and keep your body in a straight line.

  2. Without shifting your hips, tap your right shoulder with your left hand, then your left shoulder with your right hand.

  3. Keep your core tight like someone’s about to poke your belly!

Reps: 12 taps per side

2. Tricep Dips ( Repeat 3 sets of 12)

• Beginner: Bend your knees with your feet flat on the ground.

• Advanced: Straighten your legs fully, or place your feet on another chair for a challenge.

• How to Do It: It’s like sitting down on a bench and pushing yourself back up—only cooler.

  1. Sit on the edge of a sturdy chair, place your hands next to your hips with fingers pointing forward.

  2. Slide off the chair, keeping your arms straight.

  3. Bend your elbows to lower your body—stop when your elbows are at 90 degrees. Push yourself back up.

3. Superman Pulls ( Repeat 3 sets of 12)

• Beginner: Keep your feet down and lift just your upper body.

• Advanced: Lift your legs and upper body for a full Superman!

• How to Do It: Pretend you’re flying like Superman and rowing a boat at the same time.

  1. Lie face down on the floor with arms extended straight out in front of you.

  2. Lift your chest, arms, and legs slightly off the ground.

  3. Pull your elbows back toward your ribs, squeezing your shoulder blades together, then extend your arms back out.

4. Push-Ups ( Repeat 3 sets of 12)

• Beginner: Use a wall for incline push-ups, or drop to your knees on the floor.

• Advanced: Perform a standard push-up with toes on the ground.

• How to Do It: Imagine you’re trying to push yourself away from a door that’s slowly closing.

  1. Start with your hands under your shoulders and your body in a straight line.

  2. Lower your chest toward the floor, keeping your elbows at a 45-degree angle.

  3. Push back up to your starting position.

Cool Down (5 Minutes)

Time to wind down and stretch those hard-working muscles:

1. Child’s Pose (1 minute)

   • Kneel on the floor, sit back on your heels, and stretch your arms forward as far as they’ll go. Feel the stretch in your shoulders and back.

2. Standing Forward Fold (1 minute)

   • Stand tall, then slowly bend forward at the hips, reaching for your toes. Let your head hang heavy and relax.

3. Chest Stretch (30 seconds per side)

   • Stand in a doorway or against a wall. Place your hand on the surface and gently twist your body away to stretch your chest and shoulders.

4. Cat-Cow Stretch (1 minute)

   • Get on all fours. Arch your back like an angry cat, then lower your belly and lift your head like a happy cow.