Downward Dog to Push-Up
Another equipment free upper body workout is transitioning between downward dog and push up. This is a medium intensity workout that targets your core, arms and upper body.
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- Start with a downward dog position on all fours. Make sure your shoulders are right above your wrists and hips are exactly above your knees.
- Now with your core engaged, lift your knees and straighten up legs. Alongside drop your head between your arms until you are into an inverted V-shape.
- In this position, both your arms and legs should be stretched and straight. However, your heels should not touch the floor.
- Now transition from this position by lifting your right hand to reach back and tap your left toe.
- Your torso will rotate naturally but in case you can’t your toes, tap your knee or shin (depending upon how well you can stretch)
- Return to plank position and do a push up by bending your arms at the elbows and lowering the chest towards the floor.
- Now return to plank and back into downward dog.
- Its time to lift your left hand and tap your right toes (shin or knees).
- And again, roll forward into a plank and do another push-up.
- This completes one repetition.
- Ideally, you should go for 5-8 repetitions and 3-5 sets of this workout.
Note: This is a more advanced level workout and can take a little longer to master. However, it is one of the best workouts that you can do at home to strengthen your upper body.
Lateral Raise to Front Raise
If you have dumbbells at home, you can easily incorporate a lateral to front raise in your workout routine. It is an easy workout that can produce great results.
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- Start by standing straight with dumbbells in both your hands.
- With your knees slightly bent, lift the dumbbells laterally until they reach shoulder height.
- Now return back to the original starting position and raise your arms directly in front of you.
- This completes one repetition.
- Repeat 5-8 times and aim for 3-5 sets.
There are many other upper body workouts that you can try at home but the ones highlighted above are sure to produce results. As you start these workouts, make sure you repeat them a few times during the week. Also, start will lesser repetitions and sets and increase both as you gain mastery over the workout.
