9 Upper Body Workouts to Add to Your At-Home Workout Schedule

Home has long been a place dedicated to resting and kicking back. For most of us, however, shifting to being quarantined in tight quarters has been a lesson in division. We are portioning out parts of our environment for different moods and activities, allotting certain hours of the day to each. This pertains to getting our much-needed exercise, too. With gyms and workout studios across the country temporarily closed, there’s no other option than to get creative at home. If upper body workouts are your focus of the day, think laundry detergent jugs, canned foods or your 15 pound dog in lieu of gym machines and weights. As for the exercises, here are nine no equipment workouts that will guide you through working shoulders, back, chest and arms at home:

No Equipment Workouts for Arms

Beverley Cheng from Toronto uses her own body weight for a complete arms and abs workout—and uses approximately 12 square feet of space while doing so.

15 Minute Full Upper Body

Maddie Lymburner guides this 15 minute, quarantine-focused bodyweight workout. All of your upper body muscles will feel the burn.

24 Minute Full Upper Body

Trainer and health coach Jeanette Jenkins regularly posts workouts to Instagram, which is followed by the likes of Alicia Keys, Zendaya and Yara Shahidi. Here is her complete upper body workout that tones arms, shoulders and back, with core strengthening throughout.

30 Minute Cardio Fusion

This mix of cardio and upper body training with celebrity trainer Kit Rich will make it hard to type on your laptop the next day. But for good reason.

Dumbbells... Or Cans of Beans

Joe Wicks, whose celebrity client list includes Adele, leads an upper body workout with dumbbells. If you don’t own any, this is your chance to get creative, like we mentioned earlier.

For Beginners!

The ever-enthusiastic Whitney Simmons is quite gifted in training (and tricking you into thinking you’re having fun). If working out is foreign to you, this is a great place to start.

ADVANCED Upper Body Workout

L.A.-based personal trainer Massy Arias is followed by Toronto natives Winnie Harlow and Donté Colley. Here, Arias provides an equipment-free workout for anyone who already has excellent upper body strength and balance.

Time Crunch

Only have 5 minutes to spare? Here’s a workout you can do in that time, featuring celebrity trainer Astrid McGuire.

Upper Body Stretches

Stretching is super important both prior to and after working out. Here are some great stretches that focus on the muscles used in upper body workouts.