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30 Min Upper Body Without Equipment

This document provides a 30-minute upper body workout without equipment consisting of 5 exercises: 1) back arching while lying face down, 2) pushups on knees, 3) back raises by moving the arms in a circular motion overhead, 4) abdominal crunches with arms crossed and knees bent, and 5) side-lying pelvis lifts. The workout is suitable for those with limited time who want to work their upper body using just bodyweight exercises.

Uploaded by

Jomari Servano
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
161 views2 pages

30 Min Upper Body Without Equipment

This document provides a 30-minute upper body workout without equipment consisting of 5 exercises: 1) back arching while lying face down, 2) pushups on knees, 3) back raises by moving the arms in a circular motion overhead, 4) abdominal crunches with arms crossed and knees bent, and 5) side-lying pelvis lifts. The workout is suitable for those with limited time who want to work their upper body using just bodyweight exercises.

Uploaded by

Jomari Servano
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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Delta fitness

30 min upper body without equipment 1


By: ExorLive Content Publisher 4

Suitable for those who are pressed for time and want to train the upper body with just their body weight. Consult
with a physiotherapist if pain occurs.

https://exorlive.com/video/?culture=en-US&ex=13
1. Back arching, lying front down
Lie face down. Contract your buttocks and raise the
upper part of your body off the floor. Hold for 3-5 sec.
Relax and rest for 3-5 sec, before repeating.
Set: 2 , Reps: 10

https://exorlive.com/video/?culture=en-US&ex=28
2. Push ups on knees 2
Start on your knees with your body rigid. Place your
hands on the floor more than shoulder-width apart. Lower
your body toward the floor, then push upward without
bending your hips.
Set: 2 , Reps: 10

https://exorlive.com/video/?culture=en-US&ex=9442
3. Back Raises "Around the World"
Lie on your stomach with your hands placed right beside
your shoulders while facing the floor. Raise your torso
from the floor, move your arms forwards over your head
and then outwards in a large circle back to starting
position. Slowly lower your torso.
Set: 2 , Reps: 10

https://exorlive.com/video/?culture=en-US&ex=3346
4. Abdominal crunch 7
Lie on your back with your arms crossed over your chest
and your knees bent. Raise your head and upper body
until only your lower back touches the mat, then lower
again. Ensure a smooth movement.
Set: 2 , Reps: 10

ExorLive.com 8/9/2019 @ 4:06 PM Page 1 of 2 Show video


Delta fitness
30 min upper body without equipment 1
By: ExorLive Content Publisher 4

https://exorlive.com/video/?culture=en-US&ex=818
5. Side-lying pelvis lift 3
Lie on your side with bent knees, supporting yourself on
one elbow. Find the neutral position of your back and
pelvis. "Flatten" your abdomen and raise your pelvis until
your body is straight. Hold for 10-15 seconds and rest
equally. Repeat for the other side.
Set: 2 , Reps: 10

ExorLive.com 8/9/2019 @ 4:06 PM Page 2 of 2 Show video

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