Build a strong upper body foundation with controlled, form-focused bodyweight movements. You'll work your chest, shoulders, and triceps while keeping volume manageable for week one!
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Arm Circle
2 sets × 20s, 20s
Shoulder Roll
Chest Opener Stretch
Inchworm
2 sets × 5 reps, 5 reps
Push-Up
3 sets × 10 reps, 10 reps, 10 reps
Pike Push-Up
3 sets × 8 reps, 8 reps, 8 reps
Push-Up (Diamond)
2 sets × 10 reps, 10 reps
Push-Up (Wide)
2 sets × 12 reps, 12 reps
Superman Hold
2 sets × 30s, 30s
Dip (Triceps)
Child's Pose
1 set × 40s
Chest Doorway Stretch
1 set × 30s
Shoulder Stretch (Cross-Body)
Triceps Stretch (Overhead) - Partner Assisted