Push-ups seem to be most popular among people who want to build upper body strength and lose arm fat. However, many people, women especially, cringe at the thought of doing them. Either they fear they are going to bulk up like the incredible hulk or they feel they aren’t strong enough to even try them. While there are many forms of pushups that can be done at all levels of fitness, you can do other types of exercise moves to shape and tone your upper body.
The video below is one of my favorite upper body workouts. It’s super tough and if you know how to clap then you can do this. All it requires is your gymboss timer or any other timer and a towel, rag, or old t-shirt.
The Workout Goes something like this:
1. One Minute Forward Shoulder Rotations
2. 20 reps of Front raises with Chest press
3. One Minute Backward Shoulder Rotations
4. 20 reps Right Side Tricep Pull back
5. One Minute Extended Arm FULL claps
6. 20 reps Left SIde Tricep Pull Back
7. One Minute Extended Arm FULL claps
8. 20 reps Front Back Shoulder Press (be careful here if you have trouble with your shoulders)
9. 20 Reps Single Right Arm Towl Bicep Curls
10. 20 Reps Single Right Arm Towl Bicep Curls
GRAB SOME WATER. SHAKE IT ALL. and DO IT ALL AGAIN ONCE MORE. JUST ONE More TIME (you can repeat again in 2-3 more days) !
After you finish the workout replenish your body with my FAVORITE PROTEIN EVER. SUNWARRIOR PROTEIN. It organic. vegan. and yummy. I usually mix mine in a water bottle or I make a fruit shake with it.
WATCH ME DO IT
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19 comments
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Susan
July 22, 2012 at 9:10 am (UTC -4) Link to this comment
Excellent workout! Thank you so much for sharing. You have a beautiful physique, similar to what I’m trying to attain. Is this the workout you do yourself and, if so, how many times a week? Would you mind sharing the rest of your workout regime (other training routines you do weekly and the types & amount of cardio you do, etc). I’m finding most conventional workouts bulk me up a bit more than I’d like and would love to know your secrets!
Kimf
August 2, 2012 at 8:48 pm (UTC -4) Link to this comment
Hi Susan.
I absolutely do this about 1 or 2 times a week. If I don’t do this twice a week I do another upper body workout.
You can find my regimen HERE> http://www.keepitmovingfitness.com/my-personal-fitnesshealth-regimen/
bhavani
July 22, 2012 at 10:16 am (UTC -4) Link to this comment
same question as above.but i m 52 years old female,can i do these exercises with same intensity,or any other alterations?pl let me know .God bless u.
Judy Sall
July 22, 2012 at 10:47 am (UTC -4) Link to this comment
Wow! This is a great upper body workout! This is an area that I needed help on, and I plan to use your workout regularly… thanks so much!
Kimf
July 31, 2012 at 11:57 am (UTC -4) Link to this comment
Aww. Thank you for watching. I am so happy to be apart of your fitness journey
Regina
July 22, 2012 at 11:12 am (UTC -4) Link to this comment
Thanks for a great, simple workout. (found your video thru Calorie Count.com)
You have a very pleasant on-screen presence =:). ….and your little dog’s a cutie, too
Lori
July 22, 2012 at 12:52 pm (UTC -4) Link to this comment
Thanks, Kim, for sharing this workout! I am a 52-year-old woman who trains weekly with a great personal trainer. But it is always a challenge to keep up the workouts while on vacation. This a GREAT workout in general, and especially for vacations. Also, I am a fifth-grade teacher and I plan to experiment with adjusting this routine and fitting it into our P.E. program. Thanks again for sharing!
Kimf
July 31, 2012 at 11:59 am (UTC -4) Link to this comment
OH WOW.. thats Great Lori. Please please let me know how the kids love it. and Send a picture if you can.
Cyn
July 22, 2012 at 1:05 pm (UTC -4) Link to this comment
This was SO useful! Thank you for doing this! The video is VERY helpful!
Laura
July 22, 2012 at 1:28 pm (UTC -4) Link to this comment
This was a great workout! I will definitely do this 2 x a week! Thanks so much for sharing this workout to the world. Do you have a ab and thigh workouts that you can share? Please do. Thank you!! I will be looking forward to other great videos.
Kimf
July 31, 2012 at 11:59 am (UTC -4) Link to this comment
Thank you. I also do it twice a week. Yes. I am working on a crazy crazy thigh workout that I do with old Magazines.. how fun! I will be posting this week.
Yvo
July 22, 2012 at 7:20 pm (UTC -4) Link to this comment
Thank you! Looks like something I could actually use to balance out my 2x a week aqua aerobics or substitute whenever I cannot make a class. I’ll be checking back again – your site looks great and didn’t scare off this newbie…
Maria
July 25, 2012 at 8:57 am (UTC -4) Link to this comment
Great, simplework out to tone my arms. Thanks for sharing.
Kimf
July 31, 2012 at 11:53 am (UTC -4) Link to this comment
You are welcoming. I have more great work out you can use with stuff around the house coming soon
Mary
August 5, 2012 at 9:40 pm (UTC -4) Link to this comment
Wow, this is great! I love the fact that no equipment other than your body is needed. And, you can do most of it sitting down, too. I will sneak in a couple of sets of various exercises at work when I need a break from the computer. Thank you so much for sharing this with us.
Andrea
November 4, 2012 at 10:31 am (UTC -4) Link to this comment
Hi kim! Can i do this everyday? i really want to lose fats in my arms the soonest possible. is everyday ok? thank you!
Kimf
November 5, 2012 at 4:42 pm (UTC -4) Link to this comment
Try to do it every other day so that you won’t over train your arms or burn out. Pump up your cardio and do that every day since you can’t lose weight in one area of your body you have to lose it all over and use these toning exercises to sculpt them.
Andrea
November 5, 2012 at 11:50 pm (UTC -4) Link to this comment
Hi, Kim! Thanks for the reply. I’m also doing bicycle crunch 15mins in the morning and 15mins at night. Is that okay? Thanks again!
SD
May 20, 2013 at 9:10 pm (UTC -4) Link to this comment
Do you know really quick workouts to do at home without weights or any sort of equipment for teens? I would like workouts to tone arms, thighs, and/or abs, so if you know any you could share, that would be amazing! Thank you!