Burpees: Try chest-to-floor burpees, but step or leap back. Lift your upper body without lowering your hips while using your core.
Maintain a steady pace and complete the burpees in no more than two sets of 10 repetitions each.
Planking Spider-Man: It's a great alternative to the standard plank. Maintain a strong core and a square hip position to the mat as you move your knee toward your elbow.
You have the option of performing the plank with bent or straight arms. each choice will work the obliques (the muscles on each side of your waist) to give you a little crunch as you go about your day.
Deficit push-ups: There are other ways to strengthen your upper body than the bench press. Doing deficit push-ups allows you to engage your muscles through a broader range of motion.
You can do push-ups with your hands on blocks, on a push-up bar, or with weights on your chest. When performing a push-up, keep your hips up and your lowering action
Low rest and heavy reps against the clock keep your muscles under strain and load in this 28-minute upper body workout. You decide how much rest to take based on how long the workouts take.