The ASN 30 Minute At Home Upper Body Workout

The ASN 30 Minute At Home Upper Body Workout

Ready for round two? Now that you’ve ticked off our 30 minute lower body blaster, it’s time to get your sweat on for our upper body workout. While all exercises only require bodyweight and no extra equipment, don’t be afraid to reach for those canned goods or cleaning products you’ve got laying around the house if you’re keen to increase the intensity. 

Whether you’re stuck in isolation or are simply looking for a low-fuss workout you can do anywhere at anytime, the ASN 30 minute upper body workout has got you covered. Let’s get started! 



Directions: Perform all 10 bodyweight exercises consecutively for 45 seconds as hard as you can, with a 15-second rest in between each exercise. Complete this circuit 3 times, with a 1-minute break in between each round. Your goal? To improve the number of reps you complete in each circuit!


1. Arm Circles

Directions:

  • Stand with your feet shoulder-width apart and extend your arms so that they’re parallel to the floor and straight. 
  • In a forward motion, circle your arms using small and controlled movement. 
  • Gradually make the circles bigger as you go. 
  • After 10-15 seconds, reverse the direction of the circles. 
  • Continue this exercise for 45 seconds. Once time is up, have a 15-second break before starting exercise #2. 


2. Punch 1,2

Directions:

  • Stand up straight with your knees slightly bent. You may prefer to have one foot positioned slightly further back than the other, to help with balance and movement. 
  • Clench your fists and position them in front of your chin (elbows bent).
  • Extend your right arm out in a punching motion, and return to your starting position and switch arms. Perform these movements swiftly and sharply. 
  • Continue this exercise for 45 seconds. Once time is up, have a 15-second break before starting exercise #3. 

3. Push-Ups

Directions:

  • Start in a plank position (resting on your hands and toes).
  • Move your hands so they’re slightly wider than shoulder-width, in line with your shoulders (not out in front).
  • Ensure your back is straight and your bottom is tucked in (not raised).
  • Bend your elbows at a 45-degree angle from your body (ensure they aren’t flared out), lower your body in a straight line until your chest is as close to the ground as you can comfortably get. 
  • Raise your body back up to the starting position and repeat this movement as many times as possible. 
  • Continue this exercise for 45 seconds. Once time is up, have a 15-second break before starting exercise #4. 

TIP: If you’re struggling with this one, hop onto your knees and try again. This will release some of the weight! 

4. Tricep Dips

Directions:

  • Grab a sturdy chair or bench
  • Sit on the edge of the chair/bench with your arms slightly bent and your palms resting on the edge of the chair, wrapping your fingers under the front of the seat. Extend your legs out in front of you with your heels placed firmly on the ground and your knees slightly bent. This is your starting position. 
  • Move your bottom forward and away from the chair, supporting yourself with your hands. Straighten your legs, driving the weight into the palms of your hands and the heels of your feet. Your elbows should be tucked behind you and your back should be straight. 
  • Bend your elbows back to a 90-degree angle and lower yourself to the floor (without touching the floor). The aim is to go as low as you can, without breaking form. Pause for 1-2 seconds. 
  • Straighten your elbows and lift yourself back up to your starting position. This is one rep complete!
  • Continue this exercise for 45 seconds. Once time is up, have a 15-second break before starting exercise #5.

TIP: If you’re new to tricep dips, don’t bend your elbows to a 90-degree angle or go too low. Do what feels safe and comfortable for you. Also, ensure your bench is strong and not going to topple over when weight is applied! 

5. Shoulder Taps

Directions:

  • Start in a plank position. Your wrists should be parallel to your shoulders and your feet roughly hip-width apart. 
  • With your back straight and your core activated, touch your left shoulder with your right hand and return to your starting plank position. 
  • Next, touch your right shoulder with your left hand and continue this movement, alternating sides. Ensure your movements are controlled and intentional, you do not have to go fast. One rep down!
  • Continue this exercise for 45 seconds. Once time is up, have a 15-second break before starting exercise #6. 

6. Commandos

Directions:

  • Get into a plank position, resting on your forearms instead of your palms. 
  • Push up on your left side into a straight arm position, and then follow this same movement with your right arm so you’re now resting on both palms in a traditional plank position. 
  • Ensure your back is flat and your buttocks are tucked in. 
  • Come down onto your left forearm, then your right forearm. Repeat the same process from push up to a plank position. This is one rep done! 
  • Continue this exercise for 45 seconds. Once time is up, have a 15-second break before starting exercise #7. 

7. Chair Row

Directions: 

  • Grab a light chair that you can easily lift. 
  • Stand with your feet slightly over shoulder-width apart. Bend your knees slightly and your back so that your upper torso is almost parallel to the ground (you want to be in a bent-over row position). Keep your chest up as you bend over to ensure your back is straight. 
  • Holding onto the chair firmly with two hands, pull the chair towards your lower chest, ensuring your elbows are bent and positioned close to your body. Your elbows should be up and behind your torso (aim to pinch your back muscles). 
  • Hold for 1-2 seconds and then extend the chair towards the ground, making sure you do this in a slow and controlled movement. Repeat this movement for 45 seconds. Once time is up, have a 15-second rest before starting exercise #8. 

8. Jumping Jacks

Directions:

  • Stand in an upright position with your feet together and your hands by your sides. 
  • Raise your arms above your head while simultaneously jumping off the ground and spreading your feet roughly twice shoulder-width apart. 
  • Reverse the movement back to your starting position and repeat as many times as possible. The aim is to do this movement fast if your health allows. 
  • Continue this exercise for 45 seconds. Once time is up, have a 15-second break before starting exercise #9.

9. Plank

Directions:

  • Using an exercise mat, get into a plank position, with your hands and toes on the floor. Aim to position your elbows under your shoulders and ensure your forearms are facing forward. Ensure your body is straight and your abdominal muscles are switched on. 
  • Hold this position for as long as you can. Once complete, release. 
  • Continue this exercise for 45 seconds. Once time is up, have a 15-second break before starting exercise #10. 

10. Toe Taps 

Directions:

  • Place a mat or towel on the ground and lay with your back flat on the mat. 
  • Raise your legs and arms in the air, as straight as possible. 
  • Touch your left toe with your right hand and then switch your hand, touching the opposite two. Continue to alternate hands. 
  • Aim to do this is as quickly as possible while ensuring your abs are switched on the entire time. 
  • Continue this exercise for 45 seconds.

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