No time, but want to seriously work your back, shoulders and arms? Well, we’ve got a 20-minute upper body workout that will give you the best bang for your buck.
You can do this workout two to four times per week, as long as you take at least one rest day between sessions to give your muscles enough time to recover. It’s also important that you warm up before diving into about five minutes of stretching and upper body muscle activation.
Start on all fours with hands on the floor, slightly wider than vertical with shoulders, but in line with them.
The body should form a straight line from shoulders to ankles.
Tighten the abs as much as possible and keep them tight.
Lower your body until your chest almost touches the floor, making sure your elbows are tucked in close to your torso.
Pause and return to the starting position.
Do 20 repetitions.
2. Knee raises
Stand with your feet hip-width apart, facing forward and with your arms hanging at your sides.
Jump from one foot to the other at the same time lifting your knees as high as possible, it is advisable at hip height.
Touch the ground with the tips of your toes.
Each time you touch the floor with both feet is one repetition.
Do 20 repetitions.
Stand with your feet hip-width apart and your arms at your sides.
Lower into squat position with hands resting on the floor in front of you.
Push your legs back to the push-up position and lower your chest to the floor.
Go back up to position two, pushing both feet forward to return to the squat position.
Jump up and raise both hands overhead.
Do 10 repetitions.
4. Jumping jacks
Stand with feet together and hands at your sides.
In one motion, jump your feet to the side and raise your arms above your head.
Immediately reverse that motion by jumping back to the starting position.
Do 30 repetitions.
5. Knee-to-elbow plank
Start in a push-up position.
Bring your right knee toward your right elbow, make sure your abs are tight and your back is straight.
Return to the start and repeat, alternating sides.
Do 15 repetitions on each side.
6. Wall squat
Start by standing about 60 centimeters away from a wall with your back against it.
Slide your back down the wall until your hips and knees are bent at a 90-degree angle.
Keep shoulders, upper back and back of head against the wall.
Both feet should be flat on the floor with weight evenly distributed.
Hold the position for the required time.
Repetitions: 2 sets of 15 seconds.
Start by getting into a plank position.
Bend your elbows and rest your weight on your forearms and not your hands.
Your body should form a straight line from shoulders to ankles.
Contract your core, feeling you draw your navel toward your spine.
Hold this position for the indicated time.
Repetitions: 3 sets of 30 seconds.
8. Gluteal bridges
Lie on your back with your knees bent and feet flat on the floor.
Lift your hips off the floor so that your body forms a straight line from your shoulders to your knees.
Pause when you are in that position and then slowly lower your body to the floor.
Do 2 sets of 12 seconds.