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Body Weight Workouts: 12 Min Upper Body Routine

By Chris Davis

Experience
Beginner (1-2 years)
Time
23 minutes/day | 1 day/week | 1 weeks
Good for
Women's Build Muscle, Men's Build Muscle, Women's Gain Strength, Men's Gain Strength, Women's Tone Body, Men's Tone Body
Equipment
Bodyweight, Dips Bar, Dumbbell
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 dips, bear crawls, swimmer abs, chest flys, and crunches. The Body Weight Workouts: 12 Min Upper Body programs aims to build your:

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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.

ExerciseSetsRepsRest
Circuit1A. Tricep Dips
Tricep Dips

Time between exercises: 10s
35010s
1B. Bear Crawl
Bear Crawl

Time between exercises: 10s
35010s
1C. Plank with Knee to Elbow
Plank with Knee to Elbow demonstrationPlay Plank with Knee to Elbow demonstration

Time between exercises: 10s
35010s
1D. Dumbbell Flys
Dumbbell Flys demonstrationPlay Dumbbell Flys demonstration

Time between exercises: 10s
35010s
1E. Crunches
Crunches
35010s

Date Created: 1/23/2020, UTC


Last Updated: 2/13/2020, UTC

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