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Certainly! Here’s a morning upper body bodyweight workout that doesn’t require any equipment. This routine will help you strengthen your upper body muscles and get your day off to a great start. Remember to warm up before starting and cool down/stretch afterward to prevent injury.


  1. Arm Circles: Stand with your feet shoulder-width apart and extend your arms straight out to the sides. Make small circles with your arms, gradually increasing the size of the circles for 30 seconds.
  2. Shoulder Taps: Get into a push-up position. Tap your left hand to your right shoulder and then your right hand to your left shoulder. Continue for 30 seconds.

Upper Body Bodyweight Workout:

Perform each exercise for 3 sets of 12-15 repetitions.

  1. Push-Ups: Place your hands slightly wider than shoulder-width apart, keeping your body in a straight line from head to heels. Lower your chest toward the ground, and then push back up. Modify by doing knee push-ups if needed.
  2. Tricep Dips: Find a sturdy surface like a chair or a low table. Sit on the edge with your hands gripping the surface. Slide your hips off and lower your body until your arms are bent at a 90-degree angle. Push back up to the starting position.
  3. Plank to Push-Up: Start in a plank position on your elbows. Push up onto your hands one at a time, then return to your elbows one arm at a time. This is one repetition. Keep your core engaged throughout.
  4. Superman: Lie face down on the floor with your arms extended in front of you and your legs straight. Lift your arms, chest, and legs off the ground as high as you can, squeezing your back muscles. Hold for a second, then lower back down.
  5. Diamond Push-Ups: Place your hands close together under your chest, forming a diamond shape with your thumbs and index fingers. Perform push-ups with your hands in this position. This targets your triceps and chest more intensely.

Cool Down and Stretching:

After completing the workout, take a few minutes to stretch your upper body muscles. Here are some stretches you can include:

  1. Child’s Pose: Sit back on your heels with your arms stretched forward and forehead on the ground. Hold for 30 seconds.
  2. Shoulder Stretch: Cross one arm over your chest and use your opposite hand to gently pull your arm closer to your chest. Hold for 30 seconds on each side.
  3. Tricep Stretch: Raise one arm overhead, bending your elbow and reaching your hand down your back. Use your opposite hand to gently push your bent elbow. Hold for 30 seconds on each side.
  4. Neck Stretch: Gently tilt your head to one side, bringing your ear toward your shoulder. Hold for 15 seconds on each side.

Remember to stay hydrated during your workout, and if you’re new to exercise or have any medical conditions, consult with a healthcare provider before starting any new workout routine.


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