Intermediate
Upper Body Burn
Push-up variations, dips, and plank work for arms, chest, and back.
- Time
- 11 min
- Moves
- 7
- Rounds
- 2
- Rest
- 15 sec
No weights needed: your bodyweight and a sturdy chair are enough. Choose the knee or incline version of a push-up whenever form starts to slip.
Each move runs for 30 sec unless noted, with 15 sec of rest in between, repeated for 2 rounds with 1 min between rounds.
Muscles this workout targets
ShouldersTricepsChestAbsLower backUpper back