Home Workout Simplified: Build Upper Body Strength with Four Essential Bodyweight Exercises

Home Workout Simplified: Build Upper Body Strength with Four Essential Bodyweight Exercises

Ready to get started on your upper-body journey? No need for expensive equipment or a fancy gym – we've got a killer, four-move bodyweight workout from Tanysha Renee, a NASM-certified trainer and coach at Tonal. Let's dive in!

This workout is perfect for all fitness levels – even beginners. It's all about mastering proper form and developing good habits. And hey, less distraction means more focus on building that solid foundation for the future.

If the gym or studio atmosphere feels intimidating, you can kickstart your fitness journey right at home with this routine. Tanysha gathered a lineup of thorough exercises to help you build strength and confidence.

Here's what's on tap for today:

1. Walking plank – Tone your core and strengthen your arms with this move.
2. Superman with W hold – Work your back, shoulders, and glutes by stretching and engaging your muscles.
3. Triceps dip – Sculpt your triceps with this bodyweight exercise using a sturdy bench or chair.
4. Bodyweight renegade row – Build functional strength in your upper body with this dynamic movement.

Getting started is straightforward. Follow a straight sets format: complete eight reps of the first exercise to finish the first set. Rest as needed, then repeat until you've completed all three sets. Then move on to the second exercise and keep going in the same fashion. Remember, if you're new to exercise, stick to the lower suggested rep range for each exercise and gradually increase reps as your body adapts to help continually build strength.

An additional challenge? Slow down the pace, particularly during the eccentric, or lowering, part of the exercise to make it even harder. Once you've got this routine down, consider upping the ante with this no-equipment upper-body workout or buying dumbbells for a more advanced routine like this dumbbell upper-body workout.

Now, let's dive into the details of each exercise:

1. Walking plank

With this total-body exercise, work your core, arms, and shoulders as you perform a classic plank with a twist.

• Lie on your front with your forearms on the floor and elbows directly under your shoulders, and feet hip-width apart.
• Engage your core, lift your body so you're in a straight line from head to heels, and keep your torso, hips, and legs as still as possible.
• Lift one hand, place it directly underneath your shoulder then extend your arm.
• Repeat on the right side to finish in a straight-arm plank position.
• Reverse the movement back to the starting forearm plank position. That's one rep.
• Continue, alternating which side you lead with.

2. Superman with W hold

Make your back, shoulders, and glutes sing with this result-driven exercise.

• Lie on your front with your arms extended in front of you and legs extended behind.
• Engage your core and lift your chest, arms, and legs off the floor.
• Bend your elbows and move your arms to form a W shape, keeping your palms facing down.
• Hold this position for a few seconds, engaging your back, shoulder, and glute muscles.
• Slowly lower your chest, arms, and legs to the floor, and repeat.

3. Triceps dip

Pump up your arms and sculpt your triceps with this bodyweight exercise using a sturdy bench or chair.

• Sit on the edge of a sturdy bench or other similar elevated surface with your hands gripping the edge beside your hips, palms facing down.
• Place your hands on the bench next to your glutes and move your butt forward off the bench. Your feet should be flat on the floor and knees bent.
• Bend your elbows to lower as deep as you feel comfortable.
• Push through your palms to extend your elbows and return to the start.

4. Bodyweight renegade row

Get ready to build functional strength with this total-body exercise that hits your shoulders, back, and core.

• Begin in a high plank position with your hands directly under your shoulders, feet hip-width apart, and your body forming a straight line from your head to your heels.
• Engage your core and retract your shoulder blades.
• Keeping your hips stable, lift one elbow to your torso.
• Pause, then lower your hand back to the floor with control, keeping your body steady throughout the movement.
• Repeat on the other side.
• Continue, alternating sides with each rep.

That's it! Time to unleash your inner strength with this bodyweight workout. Once you've mastered this routine, feel free to experiment with the no-equipment upper-body workout or dumbbell upper-body workout for even more challenges.

A Brooklyn-born runner with a fierce passion for community, Tanysha Renee has competed in track, cheerleading, and step. But strength and conditioning training captured her heart, and now she leads powerful workouts that incorporate heavy lifting and Pilates-inspired moves at Tonal. She is a NASM-Certified personal trainer. Get in touch with her inspiring pedagogy while pumping up your muscles. Happy exercising!

1. This bodyweight workout, designed by Tanysha Renee, a NASM-certified trainer and coach at Tonal, is ideal for fitness enthusiasts of all levels, focusing on proper form and good habits for a solid foundation in fitness-and-exercise.
2. If you're new to exercise, start with the lower suggested rep range for each move, such as the walking plank, superman with W hold, triceps dip, and bodyweight renegade row, gradually increasing reps as your strength develops.
3. For an added challenge, slow down the pace, particularly during the eccentric, or lowering, part of the exercise, to build more strength and increase the difficulty of the workout.
4. Once you've mastered this no-equipment routine, consider broadening your fitness-and-exercise repertoire by exploring the no-equipment upper-body workout or incorporating dumbbells into your routine, like the dumbbell upper-body workout, for more advanced workouts in health-and-wellness and lifestyle.

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