A strong upper body is essential to help build a strong heart, maintain good posture and functionality in your day to day life. It's also reduce your risk of injury if you are using proper technique. Strengthening your upper body can also ensure an efficient transfer of energy from your body to your legs helping you walk, run or cycle. Although that's probably not motivating everyone you see perfecting the bicep curl at your local gym.
The efficient, upper body workout can be done anywhere and is divided into five exercises. Perform the exercises in each set back-to-back, then enjoy a quick 30-second break before moving on to the next circuit.
Start in a plank position. Bend elbows and lower torso as close to ground as possible. Push through palms to straighten arms. Modify this move by dropping to knees if needed. Do 20 reps, then rest for 30 seconds.
Lie face down on a mat and hold arms out to sides at shoulder-height, thumbs facing up. Lift chest, arms and legs off ground simultaneously. Pause, then lower back to the mat. Do 20 reps, then rest for 30 seconds.
Begin on your hands and knees with your hands directly below your shoulders and knees directly below your hips. Get onto your toes and begin to crawl by moving one hand and one foot forward. Move forward for 4 metres and then back completing 10 reps. Rest for 30 seconds
Start in a forearm plank. Keeping abs tight and spine long, pick up right arm and right palm on ground. Repeat on left side, ending up in a high-plank position. Now reverse the movement, replacing right palm with right elbow and left palm with left elbow. That’s 1 rep. Be sure to keep hips still and facing the ground throughout the routine. Do 20 reps, alternating starting arms with each rep.
Start in high plank and draw your right knee under your torso, keeping the toes off the ground. Return your right foot to starting position. Switch legs and bring your left knee under your chest. Keep switching legs as if you're running in place. Do at least 20 reps, rest for 30 seconds.
Stand in front of a chair or couch seat. Place hands on seat with fingers pointing forward. Keep back flat and walk legs out in front of body. Bend arms and lower butt toward ground, being sure to keep elbows directly behind body. Straighten arms to complete 1 rep. Do 20 reps and rest for 30 seconds.