You can do a killer upper body workout with no equipment at all. Use an exercise mat for comfort if you like, however, it is not required. The American Heart Association recommends you exercise for 30 minutes a day on most days of the week. Consult your doctor before beginning any diet or fitness program.
Pushups
Pushups work your upper body and your core muscles. Begin on the ground or on an exercise mat, with your hands placed directly under your shoulders and palms flat on floor. Extend your legs behind you and prop yourself up so your weight is evenly distributed between your hands and feet. Keep your body in a straight line like a bridge, with your midsection suspended. Do not arch your back. Lower your chest to the ground by bending your elbows, and push yourself back to starting position by straightening your arms. You can make the move easier by dropping to your knees and doing the pushups from that position. Do eight to 12 repetitions, then rest and repeat two more sets.
Dips
Dips mainly work the triceps. Begin seated on a step, stable chair or bench. Place your palms at your sides, and grip the edge of the step or chair. Your fingertips should face forward. Shift your weight forward until your butt is off the chair and only your arms and legs are holding you up. Extend your feet out in front of you. Lower your body below the height of the chair or bench by bending your elbows, then return to start by straightening your arms. Do three sets of eight to 12 repetitions.
Side Lying Triceps Press
Begin by lying on your side on the ground or a mat. Place the palm of your top arm on the floor in front of you, fingertips facing your head. Wrap your bottom arm around your waist so it is out of the way. Press your palm into the floor, lifting yourself slightly off the ground, and slowly return to start. Do three sets of eight to 12 reps, then repeat the exercise on the other side.
Arm Circles
Bring your arms out to the sides so your body forms a T. Point your thumbs toward the ground and begin making small circles with your arms, keeping them straight. Circle your arms in one direction for 45 seconds, then switch the direction of your circle for another 45 seconds. Rest, and repeat two more times. Next, extend your arms straight overhead, fingertips pointing toward the ceiling. Begin making small inward circles with your arms. After 45 seconds, make circles in the other direction for 45 seconds. Rest, and repeat two more times.
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