No-Weights Upper Body Workout

GRAND RAPIDS (KELSEY TUREK) -- When you're tight on time and don't have any hand weights available, it can be tough to figure out what to do to tone your arms—it seems like all of the bodyweight moves are lower-body-oriented.

There's plenty you can do at home to tone the arms, shoulders, chest, back, and even your abs with this upper body workout.

*Start with 5 reps of each, 2 total sets. Progress to 10 reps of each and 3 total sets, eventually working up to 15 or 20 reps of each and 3 total sets. When counting the alternating shoulder taps in plank, complete the number of reps specified per hand (i.e., 10 reps = 10 per hand).

· Cobra pushups: Lie on stomach, hands on either side of chest, elbows pinned to sides. Press through the palms and lift the chest off the ground, keeping arms partially bent.

· Pushups (on knees or toes): With hands wider than shoulders, lower the chest down toward the ground and press back up to top. Your body should be straight and flat—keep your booty down! Make it easier: Do these against the wall. Make it harder: put your feet up on a step or the couch.

· Triceps dips: Sit on the ground and place your hands behind the hips under the shoulders, fingers facing the toes. Lift your hips off the ground as high as you can and then bend your elbows, lowering your hips and booty to the ground, aiming for the elbows to be 90 degrees. Press through the hands, sending the hips back up. You can get better range of motion if you place your hands on a couch, chair, bench, or table.

· Alternating shoulder taps in plank (on knees or toes): Set up in plank position with your hands underneath your shoulders, your chest over your wrists, and your body straight and flat (booty down). Tap your right shoulder with your left hand. Then tap your left shoulder with your right hand. Continue alternating sides, keeping your hips as still as possible. The wider your legs, the more stable your base.

For more information on trainer Kelsey, visit her website, www.strengthandsweat.com


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