Gym Limitations Workouts – Bodyweight, 10 Minute, Upper Body
Push Up Focus
Keep your upper body strong on the road with this 10-minute push-up focused workout. Targeting chest, shoulders, and triceps, this bodyweight workout is perfect for travelers without access to gym equipment. Quick and efficient, it’s ideal for hotel rooms or small workout spaces, helping you maintain upper body strength between trips.
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:
30s arm circles forward
30s arm circles backward
30s shoulder shrugs
30s push-ups (knees or full)
30s torso twists
30s inchworms (walk hands out to plank, back)
30s band pull-aparts or simulated pull-aparts
Workout
After the warm up, perform each exercise for 40s of work, with 20s of rest. Take one minute of rest after the fourth exercise. Repeat this two times through for a 10 minute quick upper body pump!
Standard push-ups
Triceps dips (using a chair or bed)
Plank shoulder taps
Pike push-ups
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 pull, cross body hug, and child’s pose for 20-30 seconds at a time.
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 10 minutes
After the warm up, perform each exercise for 40s of work, with 20s of rest. Take one minute of rest after the fourth exercise. Repeat this two times through for a 10 minute quick strength blast!
WARMUP
30s arm circles forward
30s arm circles backward
30s shoulder shrugs
30s push-ups (knees or full)
30s torso twists
30s inchworms (walk hands out to plank, back)
30s band pull-aparts or simulated pull-aparts
WORKOUT
Standard push-ups
Triceps dips (using a chair or bed)
Plank shoulder taps
Pike push-ups
