You don't need fancy equipment to work your upper body.
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There are many upper body exercises that will help you build muscle and burn calories. Not only will strengthening your upper body help to get your heart pumping while you are exercising, but building muscle also helps you to burn more calories throughout the day. Before working out, remember to warm up your body first, and to stretch after your workout.
Classic Pushup, Classically Awesome
This exercise works your shoulders, pecs, biceps and triceps. You don't need equipment to execute the pushup. If a full pushup is too difficult to complete, try coming onto your knees, or try pushups at a wall. To start the full version, come on to all fours. Place your hands slightly wider than shoulder-distance apart. Extend your legs back, coming into a pushup position. Bend your elbows as you lower your body toward the ground. Push your body back up to starting position and repeat. Complete 10 to 15 reps.
Yoga Your Arms
Downward-Facing Dog and Plank pose are two weight-bearing poses, which alone, can build upper body strength. Your body will work even harder and burn more calories when these two poses are combined. To start, come on to hands and knees. Place your hands shoulder-distance apart and your knees hip-distance apart. Curl your toes under. Lift your hips up and back, coming into Downward-Facing Dog. From Downward Dog, come into Plank by shifting your torso forward, bringing shoulders in line with your wrists. Work to create a straight line from your head to your heels. This completes one repetition. Complete 10 to 12 reps.
Lunge to Feel the Burn
If body-weight exercises are not your thing, free-weight exercises can be a good alternative. Adding in a lower-body workout, will allow you to burn more calories as you work more muscles. For this lunge with an overhead lift, you'll need a dumbbell or medicine ball. Start standing with your feet hip-distance apart. Hold your weight in front of you. Take a large step forward with your right leg, simultaneously pressing your weight overhead. Step your left leg forward to meet your right, as you bring your weight back to center. Now, step forward with your left leg, once again bringing your weight overhead. Repeat 12 repetitions on both legs.
Squat Like a Boss
Another exercise that includes both upper body and lower body strength is the squat with an overhead lift. This exercise also requires a free weight. To start, stand with your feet hip-width apart and your weight in front of you. Bend your knees and shift your sitting bones down, coming into a squat. As you squat, press your weight overhead. A variation of this exercise is a squat with a bicep curl. Hold a dumbbell in each hand with your palms facing away from you. As you come into a squat, curl your weights up toward your shoulders. As you straighten your legs, bring your hands back into a starting position. For either of these exercises, complete up to three sets of 10 reps.