She Strengthens

Transform Your Upper Body in Just 20 Minutes

Get ready to challenge yourself with this intense, no-equipment upper body workout that targets your chest, shoulders, and arms. With 15 push-up variations, you’ll be able to boost your strength and endurance in no time.

Warm Up and Get Ready

Before starting, do a quick dynamic warm-up to get your muscles primed. You’ll need a mat and some space, so find a comfortable spot and press play.

The Workout

Complete 8-10 reps of each exercise in order, resting as little as possible between moves. Adjust the difficulty level to suit your needs, and don’t forget to keep a straight back throughout.

1. One-Armed Push-Up Variation

Start on your knees, with hands placed on the mat directly in line with your shoulders. Lift one hand and put it behind your back, then lower yourself steadily and push back up. Do 5-10 reps with each arm.

2. Classic Push-Up

You can’t go wrong with the classic. Do 8-10 reps, either on your knees or in a full push-up position.

3. Kneeling Archer Push-Up

Get into a kneeling push-up position and lean into one arm, pushing down into the mat and keeping the other arm straight. Push back into a kneeling push-up position, then lean into the other arm. Leaning into both sides counts as 1 rep.

4. Diamond Press-Up

Form a diamond shape with your thumbs and fingers on the mat, then lower yourself down and push back up. This variation will work your mid-chest and triceps a bit harder.

5. Hindu Push-Up

Start in a high plank position, then bend your elbows to lower yourself down, dipping your nose in front of your thumbs. Move your head forward, keeping it low to the mat, and lower your hips to the mat. Return to the starting position.

6. Dragon Walk

Stand at the back of the mat, bending forward so your fingertips touch the mat. Walk your hands forward until you’re in a push-up position, then walk your feet forward to meet your hands. Stand up straight and turn around for the next rep.

7. Bodyweight Triceps Extension

Start in a high plank position, then bring one elbow to the mat and return to a high plank. Repeat on the other side.

8. Plank Side Walk

Start in a high plank position, then move one arm and one leg sideways at the same time, keeping them straight. Bring the other arm and leg back to meet the first pair, finishing in a high plank.

9. Half Push-Up Hold

Start in a high plank position, then drop into a push-up and hold it for 20 seconds at the point of maximum engagement.

10. Pike Hold

Start in a similar position to the Hindu push-up, then rise up onto your toes and tuck your head under, looking straight at your knees. Hold for 20 seconds.

Plyometric Exercises

The next 5 moves are all about getting your heart rate up and burning those calories.

11. Stagger Push-Up and Squat Jump

Start in a push-up position with one hand farther forward than the other. Do a push-up, then switch hands and do another. Jump your feet forward toward your knees, then launch yourself up vertically into a jump.

12. Clap Push-Up

Start in a push-up position, then do a push-up and launch yourself up with an explosive push, clapping quickly before placing your hands back down to “catch” yourself.

13. Half Push-Up to Full Push-Up

Do a half push-up, then immediately follow it with a full push-up. Alternate between the two for a challenging workout.

14. Circular Archer Push-Up

Start in a kneeling push-up position, then lean into one arm and push up on that side. Lower yourself back into a kneeling push-up position, then lean into the other arm and push up again.

15. Uneven Push-Up

Start in a full or kneeling push-up position, then do 10 push-ups with one hand farther forward than the other. Switch your hands around and do 10 more.

Takeaway

This 20-minute workout may be short, but it’s packed with intense exercises that will challenge your upper body. Remember to focus on your core tomorrow and take a well-deserved rest from arm exercises.