No Weights, No Problem: A Bodyweight Workout for Your Upper Body (That You Can Do At Home)

If you’ve been trying to shop online for weights or workout equipment lately you know that it’s in scarce supply. But, working out is proven to boost your mood and productivity which is why it is more important than ever to keep your body moving to help you to feel happy and healthy.

So, I asked Zach to pull together these bodyweight burners to keep you feeling good right from your living room – without any weights or workout equipment necessary.

This workout is meant to get you a great upper body pump with just your bodyweight. It may not be the same as hitting some bench press at the gym, but it’ll definitely push you to work hard at home! There are 4 exercises to this workout and you’re going to do it in a 10-1 rep scheme. That means you’ll do 10 reps of each, then 9 reps, then 8… down to 1 rep of each. Try to maintain a steady pace and rest as needed. As you fatigue the reps get smaller so try to push yourself to rest as little as possible. See how fast you can get through all the reps and then try to beat that the next time you do it!

 

If you want more ways to feel the burn, check out Zach and Bobby’s live workouts on Instagram every Monday, Wednesday and Friday at 1 PM EST/10 AM PST. And keep scrolling to see our roundup of the best activewear for men and women at the end of this post.

 

INCH WORMS

Start standing tall. Bend over at the hips, keeping your legs at straight as possible, and put your hand in front of your feet. Walk your hands out until you are in a plank position. Walk them back and stand up.

Zach’s Tip: 

If you need to bend your knees a bit at the start of the exercise, but make sure to straighten your legs all the way as you reach the plank position.

PUSHUPS

Starting in a high plank position lower push your elbows out and lower your chest to the ground then press back up. If this is too difficult put your knees on the ground, but make sure your hips are extended forward.

Zach’s Tip: 

Make sure you keep your core tight and don’t let your hips fall!

up down planks

Starting in a high plank position lower one elbow down to the floor. Then lower the other so that you’re in a low plank position. Press one arm back up to your hand then the other. Down then up equals one rep. If you need you can also perform these on your knees.

Zach’s Tip: 

Keep your glutes and abs tight and try not to let your hips sway side to side. A stable core is a strong core!

supermans

Start lying on your stomach with your arms extended out in front of you. At the same time, raise your arms, legs, head, and top of your chest off of the ground as high as you can. Squeeze your glutes and core at the top. Hold at the top for 2-3 seconds, then lower back down. You should feel this in your glutes, lower back, and abs.

Zach’s Tip: 

If you’re struggles to get your arms and legs off the ground put a folded towel or blanket under your stomach to give it a little elevation.

To help you get geared up for this workout, we’re compiled some stylish (and affordable) activewear options for men and women below.