Upper body exercises
Sculpt your upper body in just 20 minutes. If possible. We tell you how: Do this routine twice and finish with a brisk 5-minute walk.
Start on all fours with your hands on the floor, slightly wider than vertical with your shoulders, but in line with them.
The body should form a straight line from the shoulders to the ankles.
Squeeze your abs to the maximum 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 reps.
2. Knee lifts
Stand with your feet hip-width apart, facing forward, and arms hanging by your sides.
Jump from one foot to the other at the same time raising your knees as high as possible, it is advisable to hip height.
Touch the ground with the balls of your feet.
Every time you touch the ground with both feet is one repetition.
Do 20 reps.
Stand with your feet hip-width apart and your arms at your sides.
Lower into a squat position with your hands flat on the ground in front of you.
Push your legs back to the push-up position and lower your chest to the floor.
Return to position two, pushing both feet forward to return to a squat.
Jump up and raise both hands above your head.
Do 10 repetitions.
4. Jumping jacks
Stand with your feet together and your hands by your sides.
In one motion, jump your feet to the side and raise your arms above your head.
Immediately reverse that movement 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 to your right elbow, make sure your abs are tight and your back is straight.
Return to start and repeat, alternating sides.
Do 15 repetitions on each side.
6. Wall squat
Start by standing about two feet from a wall with your back against it.
Slide your back down the wall until your hips and knees bend at a 90-degree angle.
Keep your shoulders, upper back, and back of your head against the wall.
Both feet should be flat on the ground with your weight evenly distributed.
Hold the position for the required time.
Repetitions: 2 series of 15 seconds.
Start by getting into a plank position.
Bend your elbows and support your weight on your forearms and not your hands.
Your body should form a straight line from your shoulders to your ankles.
Contract your core, feeling yourself draw your navel in toward your spine.
Hold this position for the indicated time.
Repetitions: 3 series of 30 seconds.
8. Glute Bridges
Lie on your back with your knees bent and your feet flat on the floor.
Lift your hips off the ground so your body forms a straight line from your shoulders to your knees.
Pause when you’re in that position, then slowly lower your body back to the ground.
Do 2 sets of 12 seconds.
One thought on “20 minute upper body workout. You no longer have excuses!”
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