On-The-Go Bodyweight Upper Body Workout


Bodyweight exercises are great when traveling, or when you don’t have access to a gym. The possibilities are endless with just a little floor space and a pull-up bar!

The Exercises:

Pull-ups are one of the best exercises you can do for your body. Not only do they engage the back, arms, and core, they also strengthen the forearms. They are one of the best indicators of overall upper body strength. However, if you can’t yet do a full pull-up, start out by doing either partner or band assisted pull-ups.

Push-ups tone the pectoralis major, anterior deltoids and triceps. These muscles are located on your chest, front of your shoulders and back of your arms, respectively. Regularly performing pushups  will strengthen and build these major muscles, which can improve sports performance and make day to day life a little less straining.

Now, to the workout:

Push-ups/Pull-ups 10-9-8-7-6-5-4-3-2-1

This style of workout is called a ladder. You begin with 10 of each exercise, then 9, then 8, etc., until you get to zero. Time yourself and always strive to beat your previous time… For the pushups, make sure your chest fully hits the ground and that you fully extend on the way up. Hands should be slightly below the shoulder, and remember to keep your core tight and back in straight alignment. For the pull-ups, keep them controlled and fully extend on the way down. Make sure your chin gets fully above the bar!

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