07/06/2026
🔥 NO WEIGHTS? NO PROBLEM.
4 upper body exercises in 4 minutes:
1️⃣ Push-ups – Chest • Shoulders • Triceps
2️⃣ Tricep Dips – Triceps • Shoulders
3️⃣ Superman Raise – Upper Back • Glutes
4️⃣ Forearm to Push-Up Plank – Chest • Core • Shoulders
🟢 BEGINNER: Push-ups on knees • Dips with bent knees
🔵 MID-RANGE: Full extension • 3-4 rounds
Rest 20 sec between moves | Rest 60 sec between rounds
Which move burned the most? 👇
Save this for your next upper body day 🔖