15 MIN UPPER BODY WORKOUT

CHEST, BACK, ABS, ARMS & SHOULDERS / NO EQUIPMENT

Fraser Wilson

This 15 Min Upper Body Workout is a short but intensive workout that you can do whenever and wherever you like. You don’t need any equipment or weight – optional. The Upper Body workout trains your chest, back, abs, arms and shoulders and consists of various exercises such as

  1. rotational push-ups (keep arms elevated)
  2. full burpees (be explosive)
  3. rotational push-ups (don´t flare elbows)
  4. full burpees (fluid movement)
  5. rotational push-ups (last set until rest)
  6. full burpees (push yourself)
  7. rest and stretch (60secs)
  8. plank to push-up (keep core tight)
  9. plank rotations (squeeze upper back)
  10. plank to push-up (limit hip rock)
  11. plank rotations (keep spine neutral)
  12. plank to push-up (last set until rest)
  13. plank rotations (actively engage muscles)
  14. rest and stretch (60sec)
  15. alternate supermans (squeeze mid back)
  16. pike walkouts (push hard into ground)
  17. alternate supermans (keep limbs straight)
  18. pike walkouts (don´t hyperextend back)
  19. alternate supermans (last set until rest)
  20. pike walkouts (controll the movement)
  21. rest and stretch (30sec)
  22. extend plank ups (keep core tight)
  23. lat pull forwards (squeeze shoulder baldes together)
  24. extend plank ups (flex triceps)
  25. lat pull forwards (get a full stretch and squeeze)
  26. extend plank ups (almost there keep pushing)
  27. lat pull forwards (get a full stretch and squeeze)
  28. extend plank ups (full extension)
  29. yoga press-ups (final excercise)

This workout is perfect to grow your chest, shoulders and triceps! Watch it the whole way through. You can hit this home workout 2-3x per week.

Why it’s important to have a strong upper body – besides looking good

Improving your upper body strength can also improve your skills in other training sessions. The majority of HIIT training and circuit workouts include upper body exercises, such as planks, push-ups or climbers, which require a good basic upper body strength. By strengthening your upper body, you can get the most out of these workouts without having to regress the movements.

Training Goals:

  • shoulders
  • arms
  • back
  • chest
  • abs

Tips for the 15 Min Upper Body Workout:

  • Avoid hollow back
  • Make sure your back is straight
  • Pay attention to the correct foot position
  • Pay attention to the correct foot load

Equipment: No equipment needed

We recommend switching up your workouts to give your muscles enough time to recover and to hit them from different angles.

If you have any questions, wishes or suggestions, feel free to contact us.

What do you think?