Move · Videos · Strength · 42 min

40-Minute Bodyweight Upper Body and Core Workout

40-Minute Bodyweight Upper Body and Core Workout — video by Alex Crockford Play · 42:12

Video by Alex Crockford on YouTube · Open on YouTube

A mobility warm-up, then three sections - push-up variations and dips, floor back raises with plank rows and rear flys, then sit-ups and side planks - plus a finisher and stretch. No equipment; knee options throughout.

  • 42 min
  • Intermediate
  • Low impact (no jumping)
  • mat
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Step by step 14

Tap a time to watch that step in the video.

  1. Warm-up: standing rotations, cat-cow, bird dogs, plank arm lifts, a bridge hold and knee push-ups. 0:29
  2. Push-ups with a shoulder tap after each rep, chest to the floor; drop to your knees whenever you need. 3:54
  3. Wide push-ups: hands a few inches wider, elbows going out and down, hips not sagging. 4:45
  4. Tricep dips on a chair, step or the floor; walk your feet in to make them easier. 5:48
  5. Plank to tricep push-up: from your forearms, press up onto your hands, then lower back slowly. 6:56
  6. Rounds 2 and 3 of the push section: the same four moves again. 8:03
  7. Y-to-W raises lying face down: chin tucked, lift hands and elbows and squeeze your shoulder blades. 16:25
  8. Prone arm circles, forwards and back, shoulders pulled back and down and hands off the floor. 17:24
  9. Plank rows: feet wide, row one hand up at a time and keep your hips square to the floor. 18:31
  10. Bent-over rear flys with no weights: hinge with a long spine and pulse from halfway up. 19:30
  11. Rounds 2 and 3 of the pull section: the same four moves again. 20:33
  12. Core: full sit-ups or crunches, then 30-second side planks each side, three rounds; knees down if needed. 29:05
  13. Finisher: one minute of wide push-ups, then one minute of Y-to-W raises. 36:17
  14. Stretch: child's pose, a single-arm chest stretch each side and a tricep stretch each arm. 38:53

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

Form cues from the coach

  • Lower your chest all the way to the floor - drop to your knees rather than let your hips sag
  • In Y-to-W raises keep your chin tucked and squeeze your shoulder blades back and down
  • Keep your hips level and square when you lift one hand in plank rows and shoulder taps

What it works

Tap an area for more videos that work it.

Joints it uses 4 takes load

  • Shoulders takes loadpush-ups, dips, planks, Y-to-W raises, rear flyes
  • Elbows takes loadpush-ups, tricep dips, plank tricep push-ups
  • Wrists & hands takes loadpush-ups, dips, high plank, plank rows
  • Lower back takes loadY-to-W raises, prone arm circles, planks, sit-ups
  • Neck movessit-ups, prone Y-to-W raises with head lifted
  • Upper back movesY-to-W raises, arm circles, plank rows
  • Hips movesbird dog, bridge hold, child's pose
  • Knees movesall-fours warm-up, child's pose, knee options
  • 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.
  • Rounding or twisting the back. With osteoporosis or a back problem, move smoothly and within comfort, and ask a physio which suit you.

Easier option from the coach: Knee push-ups and knee side planks; floor dips instead of chair; half sit-up

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 Alex Crockford; 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