Upper Body Workouts

Try these upper body workouts.  They have options for beginner, intermediate, and advanced fitness levels. Feel free to mix and match them with other workouts such as lower body, abs/core, and conditioning.  

Workout #1

Workout #2

Workout #3

Workout #4

Workout #5

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Workout #1

• Pushups - 5 sets x 12
  • ​Difficulty Options
  • [Beginner - Hand Elevated on couch/bench/etc.]
  • [Intermediate - Normal Pushup Position]
  • [Advanced - Feet Elevated]
• Shoulder Squeezes - 5 sets x 10
  • (3 Second Holds)
• ​Hand Walks - 5 sets x (options)
  • Difficulty Options
  • ​[Beginner - 5 Steps]
  • [Intermediate - 10 Steps]
  • [Advanced - 15 Steps]
• Door Row - 5 sets x (options) 
  • Difficulty Options
  • [Beginner -10]
  • [Intermediate - 20]
  • [Advanced - 30]

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Workout #2

• Negative Pushups - 5 sets x (options)
  • ​Difficulty Options
  • [Beginner - 5 reps (5 seconds)]
  • [Intermediate - 10 reps (5 seconds)]
  • [Advanced - 10 reps (10 seconds)]
• Overhead Shoulder Squeezes - 5 sets x 10
  • (3 Second Holds)
• ​Pushup-to-Plank - 5 sets x (options)
  • Difficulty Options
  • ​[Beginner - 10]
  • [Intermediate - 15]
  • [Advanced - 20]
• Negative Door Row - 5 sets x (options) 
  • Difficulty Options
  • [Beginner -10 (5 seconds)]
  • [Intermediate - 10 (10 seconds)]
  • [Advanced - 20 (10 seconds)]

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Workout #3

• Pushup In&Out Hops - 5 sets x (options)
  • ​Difficulty Options
  • [Beginner - 10 reps (Step Up and Down)]
  • [Intermediate - 10 reps (Normal Pushup Position)]
  • [Advanced - 20 reps (Normal Pushup Position)]
• Door Row Holds - 5 sets x (options)
  • ​Difficulty Options
  • [Beginner - 20 Seconds]
  • [Intermediate - 40 Seconds]
  • [Advanced - 60 Seconds]
• ​Single Arm Elevated Pushup - 5 sets x (options)
  • Difficulty Options
  • ​[Beginner - 10 each arm (Hands on Elevated Surface)]
  • [Intermediate - 10 each arm]
  • [Advanced - 20 each arm]
• Single Arm Door Row - 5 sets x (options) 
  • Difficulty Options
  • [Beginner -10 each arm]
  • [Intermediate - 15 each arm]
  • [Advanced - 20 each arm]

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Workout #4

• Pushups - 5 sets x (As Many as Possible in 30 Seconds)
  • ​Difficulty Options
  • [Beginner - Hand Elevated on couch/bench/etc.]
  • [Intermediate - Normal Pushup Position]
  • [Advanced - Normal Pushup Position]
• Shoulder Squeezes - 5 sets x (As Many as Possible in 30 Seconds)
  • (2 Second Holds)
• ​Hand Walks - 5 sets x (As Many Steps as Possible in 15 Seconds Each Direction)
• Door Row - 5 sets x (As Many as Possible in 30 Seconds)

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Workout #5

• Pushups - 5 sets x (as many as possible in a row)
  • ​Difficulty Options
  • [Beginner - Hand Elevated on couch/bench/etc.]
  • [Intermediate - Normal Pushup Position]
  • [Advanced - Feet Elevated]
• Towel Rows - 5 sets x (options)
  • Difficulty Options
  • ​[Beginner - 10]
  • [Intermediate - 20 Steps]
  • [Advanced - 30]
    
• Pushup Step Ups - 5 sets x (options)
  • Difficulty Options
  • ​[Beginner - 10]
  • [Intermediate - 15]
  • [Advanced - 20]
• Towel Twist - 5 sets x (options) 
  • Difficulty Options
  • [Beginner -5 each]
  • [Intermediate - 10 each]
  • [Advanced - 15 each]

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