Warm-Up (5 minutes)
Beginner Upper Body Muscle Gain & Fat Loss
Beginner• Upper Body• 30 minutes
Equipment needed: Bodyweight
Main Workout
3 sets of 10 reps • Rest: 30 seconds
Keep your body straight and lower until your chest nearly touches the ground.
Modifications: Knee push-ups if needed.
3 sets of 10 reps • Rest: 30 seconds
Keep elbows close to your body, lower until your arms are at 90 degrees.
Modifications: Use a lower surface if needed.
3 sets of 12 reps • Rest: 30 seconds
In a plank position, touch each shoulder with the opposite hand without rotating your hips.
Modifications: Drop to your knees for a modified plank.
3 sets of 10 reps • Rest: 30 seconds
Keep your body straight and lower until your chest nearly touches the elevated surface.
Modifications: Use a wall for a higher incline if needed.
Finisher - Circuit
Complete the following exercises back-to-back with minimal rest. Repeat the circuit 2 times.
2 rounds • Rest between rounds: 1 min
1 sets of 8 reps
Full body movement; jump at the end for maximum effect.
Modifications: Step back instead of jumping back for a lower impact.
1 sets • 30 seconds
Fast-paced movement, keep your core tight.
Modifications: Slow the pace down if needed.
1 sets of 10 reps
Lift arms and legs off the ground while lying face down, hold for a second.
Modifications: Lift one arm and the opposite leg to modify.
Focus on form over speed. Stay hydrated and listen to your body.