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Body Weight Workouts: 12 Min Upper Body Routine

By Chris Davis

Experience

Beginner (1-2 years)

Days per week

1 day

Time

23 minutes

Genders

Female, Male

Goals

Build Muscle (Female | Male)
Gain Strength (Female | Male)
Tone Body (Female | Male)
Description

Body Weight Workouts are a great way to stay in shape. You can do them in at home, or outside. This body weight workout focuses on a 12 minute upper body and abs routine. This program will use tricep

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Equipment

Bodyweight, Dips Bar, Dumbbell

Average Exertion

40%

Average Cardio Intensity

30%

Workout Type

Full Body

Experience

Beginner (1-2 years)

Time

23 minutes

Genders

Female, Male

Days per week

1 day

Goals

Build Muscle (Female | Male)
Gain Strength (Female | Male)
Tone Body (Female | Male)
Description

Body Weight Workouts are a great way to stay in shape. You can do them in at home, or outside. This body weight workout focuses on a 12 minute upper body and abs routine. This program will use tricep

Show More

Equipment

Bodyweight, Dips Bar, Dumbbell

Avg Exertion

40%

Workout Type

Full Body

Avg Cardio Intensity

30%

Week 1


12 Minute Upper Body Routine

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Each round lasts for 50 Seconds, followed by 10 Seconds of rest. Then, take one minute off in between rounds. Today’s workout requires a jump rope and a dip bar, or something similar you can find around the house.

ExerciseSetsRepsRestNotes
1A. Tricep Dips
Tricep Dips
3 sets50s10s
Time between exercises: 10s
1B. Bear Crawl
Bear Crawl
3 sets50s10s
Time between exercises: 10s
1C. Plank with Knee to Elbow3 sets50s10s
Time between exercises: 10s
1D. Dumbbell Flys
Dumbbell Flys
3 sets50s10s
Time between exercises: 10s
1E. Crunches
Crunches
3 sets50s10s

Date Created: 1/23/20, 3:30 AM


Last Updated: 2/13/20, 7:32 PM

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