20-Minute Back, Shoulders, and Triceps Bodyweight Workout
This 20-Minute Bodyweight Workout Is All About Your Back, Shoulders, and Triceps!
This 20-minute, no-equipment workout created by Victoria Brown, an Under Armour trainer and Certified Functional Strength Coach, is part of the Under Armour 21 Days to a Stronger Self challenge. It focuses on the upper body including your back, shoulders, and triceps, using just bodyweight moves to strengthen and sculpt your muscles. Brown said the stronger your upper-body muscles are, it'll help you with everything in life. And "it's fun to feel strong!" she told POPSUGAR. This is the perfect workout to do when you're short on time, but still want to carve out some time for yourself.
20-Minute Back, Shoulders, and Triceps Bodyweight Workout
Equipment needed: none
Directions: Warm up with five minutes of standing squats, arm swings, and shoulder and neck rolls. Or choose exercises like high knees, hip circles, and plank shoulder taps. Complete each exercise for 40 seconds, followed by a 10-second recovery. You'll do three rounds total with a one-minute rest in between rounds. After the workout, cool down with this 10-minute stretching routine.
Exercise Name
Time
Plank walk
40 seconds, followed by 10-second rest
Triceps push-up
40 seconds, followed by 10-second rest
Crab to toe touch
40 seconds, followed by 10-second rest
Side plank reach through right side
40 seconds, followed by 10-second rest
Side plank reach through left side
40 seconds, followed by 10-second rest
Break dancer
40 seconds, followed by 10-second rest
Keep reading for directions on how to do each exercise.
Plank Walk
Triceps Push-Up
Crab to Toe Touch
Side Plank Reach Through (Right Side)
Side Plank Reach Through (Left Side)
