Fitness WOD: Upper-Body Body Weight Workout

 

Today’s workout of the day uses no equipment, instead, it utilizes gravity as the resistance against your own body weight. It consists of 5 movements that work the upper body. Each movement will be performed for a total of 12-16 reps depending on whether it is unilateral or bilateral and will be repeated in a circuit style for a total of 3-4 rounds.

Decline Push Up

Reps: 12-16

How to Perform: Find a bench, chair, or any stable surface that about 1-2 feet off of the ground. Place your toes on the bench and your hands in a push-up position on the ground in front of you, this is the starting position. Making sure to keep your body as straight as possible, lower yourself to the ground slow and controlled, then once you reached the bottom, push off the using your hands until you reach the starting position. Repeat this for a total of 12-16 reps.

Alternating Unilateral Superman

Reps: 6-8 each side

How to Perform: Begin by laying on the ground in a prone position (on your stomach) with your arms reached out in front of you. This is the starting position. Raise your right arm and left leg simultaneously while keeping them as straight as possible. At the top of the movement squeeze your lower back and glutes as well as your upper back for 2-3 seconds. Then return to the starting position and perform the same movement with the opposite arm and leg. Alternate arms and legs for a total of 6-8 reps each side.

High Plank Toe touch

Reps: 6-8 each side

How to Perform: Get into a high plank position (push up position) on the floor. This is the starting position. Lift your hips and push them up into the air as you lift one of your hands off of the ground. Reach that hand back towards the opposite side toe (or as far as you can reach) making sure to squeeze your core throughout the movement. Return to the starting position and repeat with the opposite arm. Repeat for a total of 6-8 reps on each side.

Wall Slides

Reps: 12-16

How to Perform:  Find a stable surface such as a wall or door. Press your back flat against the wall and sink just a little lower into a bit of a wall-sit. Place your arms out to your sides at a 90-degree angle with your hands pointed upwards. This is the starting position. Keeping contact between the wall, the back of your hands, and your elbows, slowly raise your arms above your head slow and controlled. Once you reach your max ROM, return to the starting position, and repeat for a total of 12-16 reps.

Leg Climb

Reps: 6-8 each side

How to Perform: Begin in a supine position (on your back) on the floor. Lift one leg into the air, keeping it as straight as possible, while leaving your other leg flat on the ground. This is the starting position. Use your hands to grab your leg and lift your upper body off of the ground. Use as many grabs of your leg as you need until you are able to touch your toe. The fewer grabs you use, the harder the movement will be. You can use zero leg grabs and just perform a toe touch (this is the hardest modification). Squeeze your core throughout the movement and especially at your highest point. Once you touch your toe, return to the starting position and repeat for 6-8 reps. Then switch legs and repeat for another 6-8 reps.