No Equipment Needed Home Workout Series-Upper Body

Snowed in? Can't get to the gym? Here are some great exercises that you can do to tone up your arms in the comfort of your living room! No fancy equipment needed! For some exercises I have provided beginner and advanced versions.

1. Bicep Curls

http://www.womenshealthmag.com/files/images/1104-biceps-curl.jpg
 
Use household objects for weights. I like using canned goods, water bottles, a jar of peanut butter, whatever you can grip on to easily. Place a can in each hand and curl it upwards. Since it is a relatively light weight, I like to do 3 sets of 50 curls.

2. Standard Push-Up

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A good old push up will do anyone good.

Beginners: If you have little upper body strength, start off with your knees on the floor. Keep your feet off the ground. Then tighten your core abdominal muscles and bend your elbows until your chest reaches the ground, then push back up.

Intermediate: Perform regular pushups with your knees off of the ground. Legs should be about hips-width apart.

Advanced: Try diamond pushups where your hands are placed together in a diamond formation.

3. Triceps Dip

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Beginners: Find a bench or chair. Position yourself with your back to it and place your arms on the ledge. Lower yourself until your elbows are at 90 degrees while your heels push into the floor, and then push yourself back up.

Advanced: Try raising one leg off the floor. If that's too easy, you can raise the contralateral arm while doing your dip.

4. I can fly! And I don't know Y!

http://www.womenshealthmag.com/files/images/1104-reversefly.jpg

For the reverse fly take your water bottle weights in each hand and bend forward  at the waist, keeping the knees slightly bent. Tighten your core and raise your arms outward to the side as if you are spreading wings to fly.

Next, remaining in the same starting position bring your arms forward forming a "Y"

5. Modified Nosebreakers

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Starting in seated position, take your weight in both hands and place it behind your  head. Lift the weight upward until arms are fully extended and return to starting position.


Let me know how these exercises workout for you! You can mix and match them as you like. Stay tuned for the core and lower body posts of the No Equipment Needed Home Workout Series!!!