Move · Videos · Strength · 11 min

10-Minute Beginner Upper-Body Workout, No Equipment

10-Minute Beginner Upper-Body Workout, No Equipment — video by Dare To Be Active with Dr. LA Thoma Gustin Play · 10:55

Video by Dare To Be Active with Dr. LA Thoma Gustin on YouTube · Open on YouTube

A physical therapist leads two rounds of five moves, 45 seconds each: push-up plus, push-ups from the knees or toes, crab-position triceps dips, straight-arm side planks and a rotator-cuff external rotation to swimmer. A quick upper-body day for beginners.

  • 11 min
  • Beginner
  • Low impact (no jumping)
  • No equipment
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Step by step 6

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  1. Push-up plus: on your knees with straight arms, push the floor away so your upper back rounds slightly; 45 seconds. 0:22
  2. Push-ups from your knees or toes, still pushing the floor away so you don't sink between your shoulder blades. 1:17
  3. Crab dips: palms facing your feet, bottom close to your hands, elbows pointing straight back as you dip. 2:15
  4. Straight-arm side plank from your knees or feet: one straight line, pressing away from the floor. 3:15
  5. External rotation to swimmer: kneeling, elbows at shoulder height, turn your forearms up, then reach overhead. 4:22
  6. Round 2: the same five moves, with the side plank on the other side; try the harder versions if you're ready. 5:16

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Keep pushing the floor away so you never sink between your shoulder blades
  • On dips keep your bottom close to your hands and elbows pointing straight back
  • In the side plank keep a straight line and press away from the floor

What it works

Tap an area for more videos that work it.

Joints it uses 3 takes load

  • Shoulders takes loadpush-up plus, push-ups, crab dips, side plank
  • Elbows takes loadpush-ups, crab dips
  • Wrists & hands takes loadplank, crab position, straight-arm side plank
  • Upper back movespush-up plus, external rotation to swimmer
  • Knees moveskneeling push-ups and kneeling rotations
  • Kneeling. Pressure on the kneecaps — a folded towel or cushion under the knees helps.
  • Weight on your hands. The wrists bend back under load. Fists, push-up handles or your forearms ease it.
  • Down on the floor. You get down to the floor and back up again.

Easier option from the coach: Push-ups from the knees; side plank on the knees or elbow, or a wedge under the palm

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by Dare To Be Active with Dr. LA Thoma Gustin; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety