Gym Limitations Workouts – Body Weight, 15 Minute, Upper Body
If you’re looking for a quick and effective upper body workout that you can do at the gym or at home with just your body, then this 15-minute workout is perfect for you. This workout targets all of the major muscle groups in your upper body, including your pecs, triceps, biceps, shoulders, core, and back.
Warm-up
Start your workout with a warm-up to get your blood flowing and your muscles loose. Here is a simple warm-up routine that you can do anywhere:
- Up Dog to Child’s Pose – 30 seconds
- Cat Cow – 30 seconds
- Trunk Rotations – 30 seconds
- Side Bends – 30 seconds
- Arm Circles (FWD/BWD) – 30 seconds
Workout
After the warm up, perform each WORKOUT moves for 40 seconds, resting 20 seconds between moves. These moves will be performed consecutively for a 15 minute workout. If time allows, repeat the WORKOUT once or twice for a 30 or 45 minute burn!
- Spiderman Pushup
- Sphinx to Plank
- Arm Circles (switch directions at 20s)
- Under the Fence Pushup
- Bear Crawl
- Plank w/ Oblique Grab
- Superman Hold
- Chair Dips
- Wide Grip Pushup
- Hand Release Pushup
- Pull the Straps
- Crab Walk
- Pushup to One Arm Balance (T Pushup)
- Plank Side Walk
- Negative Pushup
Cool-down
After you finish your workout, it’s important to cool down to help your body recover. Spend 3-5 minutes doing static stretches, such as holding a tricep overhead stretch (triceps), arm cross body stretch (lats), and doorframe stretch (pecs).
Tips
- Be sure to breathe deeply and evenly throughout your workout.
- Focus on maintaining proper form to prevent injury.
- Listen to your body and rest when you need to.
- Drink plenty of water before, during, and after your workout.
Other Body Weight Workouts:
If you’re looking for a more total body weight workout, we also have a 15-minute Body Weight Total Body workout available on our website. This workout targets all of the major muscle groups, and it’s sure to get your heart rate up.
Body Weight Upper 15 minutes
After the warm up, perform each WORKOUT moves for 40 seconds, resting 20 seconds between moves. These moves will be performed consecutively for a 10 minute workout. If time allows, repeat the WORKOUT for a 30 minute burn!
WARMUP
Up Dog to Child’s Pose – 30 seconds Cat Cow – 30 seconds Trunk Rotations – 30 seconds Side Bends – 30 seconds Arm Circles (FWD/BWD) – 30 seconds
WORKOUT
Spiderman Pushup Sphinx to Plank Arm Circles (switch directions at 20s) Under the Fence Pushup Bear Crawl Plank w/ Oblique Grab Superman Hold Chair Dips Wide Grip Pushup Hand Release Pushup Pull the Straps Crab Walk Pushup to One Arm Balance (T Pushup) Plank Side Walk Negative Pushup
