DAY 1 // THE DAILY10: 10 Min Upper Body Workout
Video Transcript
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Transform Your Fitness Routine with No-Equipment Bodyweight Workouts
Welcome to your ultimate guide to bodyweight workouts that require no equipment!
These workouts rely solely on the resistance of your own body to build strength and endurance. Whether you’re a fitness newbie or a seasoned athlete, bodyweight exercises are perfect for any level. And while you’re here, check out our top-brand clothing products to ensure you look and feel your best during every workout.
The Benefits of Bodyweight Workouts
Bodyweight workouts offer numerous benefits that make them an excellent choice for anyone looking to improve their fitness:
- Convenience: No need for a gym membership or expensive equipment. You can perform these workouts anywhere, anytime.
- Versatility: Suitable for all fitness levels, from beginners to advanced athletes.
- Efficiency: Bodyweight exercises target multiple muscle groups simultaneously, providing a full-body workout.
- Functional Fitness: These exercises mimic everyday movements, improving your overall functional strength and stability.
- Minimal Injury Risk: With proper form, bodyweight exercises are less likely to cause injuries compared to weightlifting.
Essential Bodyweight Exercises
Push-Ups
Push-ups are a fundamental exercise that strengthens your chest, shoulders, triceps, and core.
- Standard Push-Up: Start in a plank position with your hands shoulder-width apart. Lower your body until your chest almost touches the floor, then push back up.
- Modified Push-Up: Perform the push-up with your knees on the ground for a less intense variation.
Squats
Squats are excellent for building lower body strength, targeting your quads, hamstrings, glutes, and calves.
- Bodyweight Squat: Stand with feet shoulder-width apart. Lower your body as if you’re sitting in a chair, keeping your back straight and knees over your toes. Return to the standing position.
- Jump Squat: Add a jump at the end of each squat for an extra cardio boost.
Lunges
Lunges are great for working your legs and improving balance and stability.
- Forward Lunge: Step forward with one leg and lower your hips until both knees are bent at a 90-degree angle. Push back to the starting position and switch legs.
- Reverse Lunge: Step backward with one leg and lower your hips, then return to the starting position.
Planks
Planks are a core-strengthening exercise that also engages your shoulders and glutes.
- Forearm Plank: Lie face down and lift your body onto your forearms and toes, keeping your body in a straight line from head to heels. Hold this position.
- Side Plank: Rotate onto one forearm and the side of your foot, lifting your hips to maintain a straight line. Hold and then switch sides.
Bodyweight Workout Routine
Here’s a sample bodyweight workout routine to get you started. Repeat this circuit three times for a complete workout:
- Warm-Up: 5 minutes of light jogging or jumping jacks.
- Push-Ups: 3 sets of 15 reps.
- Bodyweight Squats: 3 sets of 20 reps.
- Forward Lunges: 3 sets of 15 reps per leg.
- Forearm Plank: 3 sets of 1-minute hold.
- Cool Down: 5 minutes of stretching.
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While bodyweight workouts require no equipment, having the right clothing can make a significant difference in your performance and comfort. Explore our top-brand clothing options to enhance your workout experience:
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Activewear
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Shorts
- Freedom of Movement: Our shorts offer unrestricted movement, making them ideal for squats, lunges, and more.
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Sports Bras
- Optimal Support: Our sports bras provide the support you need for high-impact exercises like jumping squats and planks.
- Comfortable Fit: Designed for all-day comfort with adjustable straps and breathable fabrics.
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Embrace the power of bodyweight exercises and transform your fitness journey without the need for equipment. And don’t forget to gear up with our top-brand clothing to look and feel your best.
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Comments (44)
Round 2 done! ✔️ Great workout, Heather. Thank you 😊 💪👍
Trying to get back into working out consistently. Lost my way on Day 30 of 4.0 😢
I plan to run 20 minutes every morning on treadmill, so 10 minutes workout video program just fit! Thank you
Good Monday morning 4/29/24! Day 1 completed ✔️ thank you ! Perfect for a motivation Monday workout to begin the week & a morning boost ❤ as always u Rock 🔥
I love your workouts and so appreciate that they are varied, interesting and fun and always accessible. Thanks Heather!
This 10 mins workout is great when you’re unmotivated and working but still you wanna move your body and feel accomplished 🎉
Cada vez que lo hago lo amo más.❤❤
Greetings from the UK! I'm a slightly overweight 42 year old man who's never been fit or strong – either physically or mentally. In pretty much every one of these exercises I had to go for the easier option – like press-ups from the knees or not using weights at all… or in the case of the last one just giving up completely. Here's hoping I make it to day 30.
1. Inchworms & Push Ups
2. 1-Arm Swings
3. Plank Pass & Press
4. L-Raises
5. Bent Over
6. Tricep Push Ups
7. Weighted Jacks
8. Curl & Press
9. Shadow Box
10. Down Dog Ninja
Round 1 –
Round 2 –
Round 3 –
Thank you Heather!
Thank you Heather ❤ from Morocco
Dear Heather, please could you do some more 10/15 min workouts for when you are short on time. Thank you ❤
Thanks for the great & quick workout!
Done! ✅
I found out about Heather about a year ago and started with her 6 week low impact workout programme, and have then moved on to complete other programmes such as the first 12 week one. About July this year, I took a break from working out as I went on a two week trip to Japan, and let me tell you, Japan summers are brutal. After I got back two weeks later, I was hospitalised and, on top of that, lost quite a bit of weight while in Japan. I ended up taking months off from working out and not only did I gain the weight I loss from Japan, but also gained a bit extra on top of that. I'm now going to Philippines for a family holiday in a month and really wanted to get back into working out in preparation for all the time at the beach I'll be doing! Going back gently into working out with Heather with this 10 minute a day programme, and it's exactly what I need! Thank you Heather ~~
After doing the 12 wk Vols 1, 2, 3 and the 12 wk express (I'm in the middle of that one), it was great to see a different outfit! Great workouts, thanks!
Loved this! I do wish that your music didn't have lyrics though. Most of the songs are sad love songs with a nice beat.
Are you done making programs?! if not…please recreate a 10 min program like this one 🙂 or even 5-15 min would be amazing. LOVE YOUR WORKOUTS!
Day 1 is done!!! Thank you for the workout 💜💜
Day 1 was done. Thank you Ms. Heather lovelots from Philippines
Perfekt after the 10minutes workouts 🎉thanx ! Day one 👍🏾
💪👌
❤
please we need tons of 10 minute sessions. I decided to do them in the morning before going to work and then in the afternoon if I still have strength, continue with an extra half hour. thank you so much for the great help!!!🎉❤😅
I wish that another 10 minute series would come but alas no…
Day 1 complete 🎉
Love how no matter the focus of the workout, my glutes and abs always get a workout, too. ❤
Awesome add on to a longer upper body workout when u feel like u want a little more!!!
I’ve been trying tones of different workout programs but this one is BY FAR the best!! Great step to create a persistent routine! Thanks Heather!
If i dont know which channel to go for, i will just head up to heather’s
Love this quick series as a perfect compliment to running, thank you so much for posting!
Thank you so much. I wish you had the same daily 10 challenge for 30 days which also included warm up and cool down. I can do only 10 minutes (and even this is a challenge for me) a day and just to look for suitable warm up and cool down videos alone takes another 10 minutes for me. I hope you will consider this challenge in 2023. Happy New Year and thank you again. PS. If anyone knows of a 10 minutes daily challenge for one month that includes warm up and cool down in it please let me know of it. Appreciate it.🙏🌹
Been in a workout funk past couple months but these are really helping me get back into it. Thank you thank you
Day 1 done
Sorry but jumping with weights in your hands is the worst exercise anyone could possibly do. Terrible for the knees. Stop it.
Here we go again November 2022!!!
Day one is done ✅
Hope you make more this kind of program. 15mins.-20mins. Or 3 to 4 days per week program. For people that are super busy… thank you so much for this. I always comeback to this whenever i didnt finish a program or im unmotivated or im sick and i dont have energy to do 30-60mins. Workout.
Thank you for these! My daily schedule has been changed since school started this year and having these quick but awesome workouts available is a blessing!
hello sports exercises i will start us but i want to go from easy to hard as a small
To start with, can you send me the video link of your sports program?
Thanks!
thanks so much Heather! W/ lots of love from BKK
Grazie.
Yaas great 10 min