Beginner Series | 30 Minute No Equipment Upper Body Workout | Day 2

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Welcome to the Beginner Series! This is a 5-day workout program that you will repeat weekly, adding dumbbells, reps, and/or time under tension to jump-start your fitness journey.

The second workout in the Beginner Series is a 30 minute upper body workout. This is a no equipment workout – all you'll need is a mat.

Bookmark the Beginner Series Playlist and refer to this for workout details:    • Beginner Series Home Workout Program  

Take control of this workout and make it your own. If the workout is too challenging then take as many breaks as you need. If it's too easy then you can increase the number of reps for each set, add dumbbells, increase time under tension by doing slower reps and adding pauses or holds, or, do a combination of these things to make the workout more difficult.

The more you repeat this lower body workout the more strength and endurance you will build. Remember that everyone is on their own personal fitness journey so don't ever compare yourself to what others are able to do, or not do. The only person you are in competition with is yourself, so be kind, patient, and proud that you are investing in your body + health.

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🚨 New Post: 30 Day Push Up Challenge (Free Calendar Download) - https://bit.ly/30Day-Push-Up-Challenge

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💾 Shredded: 2 Week Ab Challenge: https://bit.ly/ShreddedChallenge
💾 Sculpted Core: 2 Week Ab Challenge: https://bit.ly/UnbreakableCoreChallenge

⏱️ Duration: 30 Minutes + 4 Minute Stretch & Cool Down
🏋️♂️ Equipment: No equipment, just a mat.
🦍 We recommend Yo Gorilla Mats Premium Large Exercise Mat, size: 7' x 4' x 8mm.
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⏱️ Intervals: 30 seconds work, 20 seconds rest // Finisher: 30 seconds x4, no rest

Exercises for this 30 minute no equipment upper body workout for beginners:

0:20 Standard Push Ups
1:10 Shoulder Taps
2:00 Pull Downs
2:50 W-Raises

3:40 Standard Push Ups
4:30 Shoulder Taps
5:20 Pull Downs
6:10 W-Raises

7:00 Wide Push Ups
7:50 Plank Rows
8:40 Snow Angels
9:30 Swimmers

10:20 Wide Push Ups
11:10 Plank Rows
12:00 Snow Angels
12:50 Swimmers

13:40 Diamond Push Ups
14:30 Commandos
15:20 Inchworm Push Ups
16:10 Plank Reaches

17:00 Diamond Push Ups
17:50 Commandos
18:40 Inchworm Push Ups
19:30 Plank Reaches

20:20 Pike Push Ups
21:10 Plank Toe Taps
22:00 T-Raises
22:50 Good Mornings

23:40 Pike Push Ups
24:30 Plank Toe Taps
25:20 T-Raises
26:10 Good Mornings

FINISHER
27:00 Plank to Bear Plank
27:30 Cobra Push Ups
28:00 Plank T-Rotations
28:30 Skullcrusher Push Ups

29:20 STRETCH & COOL DOWN

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DISCLAIMER: Before starting any workout, consult your doctor to ensure it's safe for you. Understand that participation in any exercise carries inherent risks of injury. By engaging in this video's exercises, you acknowledge these risks and voluntarily assume full responsibility, releasing TIFF x DAN from any liability for potential harm. Some video links are affiliate links, meaning we may earn a small commission on qualifying purchases. Your decision to purchase is always your own, and your support is greatly appreciated!