20 Minutes to a Stronger Upper Body, without Equipment


It’s the upper body that’s the focus of today’s workout. It’s not often that I dedicate an entire workout to my upper body because I feel like it’s already incorporated into so many other exercises (planks, burpees, etc.). I am, however, determined to be able to do a handstand by summer, so building up my arm and shoulder strength while getting a little inversion practice in with my daily workouts has been a higher priority lately.

Set an interval timer for 20 rounds of 45 seconds of work and 15 seconds of rest. You’ll go through the following exercises four times. Equipment I Used: Gymboss Interval Timer, Exercise mat.

One-Arm Up-to-Down Dog Push Ups (right)One-Arm-Up-to-Down Dog

I first tried this exercise years ago in one of Zuzka Light’s old workouts—it’s HARD! Start laying on your stomach, feet a little more than shoulder-width apart, left hand behind your back, and right palm flat on the ground. Push yourself into an up-dog position with your right hand. Lift the rest of your body off the ground as you raise your hips and pull them back and up into a down dog position. Reverse the movement back to starting.

One-Arm Up-to-Down Dog Push Ups (left)

Straight-Leg Triceps Dipsbench-dips

Place hands on a table, bench or chair, facing forward. Place legs straight out in front of you. Lower your body down, elbows staying close to your sides and facing straight back, bending them down to 90 degrees. Push back up into starting position. For an easier modification, bend your knees.