Body Beats

BodyBeats

Quick workout

Upper-Body Neon Pump

10 min
Upper Body Strength

A friendly upper-body strength circuit that keeps things simple, steady, and full of retro spark.

Format: 40 seconds work, 20 seconds rest per move. One round is perfect; do two if your arms still have sparkle.

Wall Push-Ups

40 seconds

Press from the wall with a proud chest and steady tempo, like you're easing into the groove.

Option: Step closer to the wall for a gentler version, or step farther back for more challenge.

Step-by-step
1

Stand facing a wall with feet hip-width apart.

2

Place hands on the wall at chest height, shoulder-width apart.

3

Lean your chest toward the wall by bending your elbows.

4

Keep your body in a straight line.

5

Push back to starting position.

6

Breathe in as you lean, out as you push.

Wall Push-Ups

  • The perfect first push-up variation for total beginners
  • Builds chest, arms and confidence safely
  • Zero equipment, maximum kindness to your body

Wall Push-Ups

Upper body

Move type

Strength Stability

Targets

Chest Shoulders Triceps

Dumbbell Rows

40 seconds

Hinge your hips, row with control, and squeeze your upper back on every pull.

Option: No dumbbells today? Do slow superman pulls instead.

Step-by-step
1

Hinge at your hips with a flat back, knees slightly bent.

2

Hold a dumbbell in each hand, arms hanging straight down.

3

Pull the weights up toward your ribcage by squeezing your shoulder blades.

4

Keep your elbows close to your body.

5

Slowly lower the weights back to start.

6

Breathe out as you pull, in as you lower.

Dumbbell Rows

  • Builds a strong, healthy back that supports great posture
  • Balances out all the pushing we do in daily life
  • Feels amazing when your back finally feels strong

Dumbbell Rows

Upper body

Move type

Strength

Targets

Back Biceps Shoulders

Arm Circles

40 seconds

Reach long through your fingertips and draw smooth circles, forward then backward.

Option: Make the circles smaller if shoulders are feeling tight.

Step-by-step
1

Stand tall with arms extended straight out to the sides.

2

Make small forward circles with your arms.

3

Continue for 15-20 seconds.

4

Reverse direction and make backward circles.

5

Keep shoulders down and core braced.

6

Breathe steadily.

Arm Circles

  • Warms up and strengthens shoulders gently
  • Improves mobility and blood flow
  • Perfect way to start or finish any session

Arm Circles

Upper body

Move type

Mobility Stability

Targets

Shoulders Coordination

Tricep Dips

40 seconds

Lower and press with calm control, keeping your shoulders relaxed and elbows tracking back.

Option: Bend your knees more or raise your hands on a higher surface to make it easier.

Step-by-step
1

Sit on the edge of a sturdy chair or bench with hands gripping the edge beside your hips.

2

Slide your hips off the edge and straighten your arms.

3

Bend your elbows to lower your body straight down.

4

Lower until your elbows are at about 90 degrees.

5

Push through your hands to straighten your arms and return to start.

6

Keep shoulders down away from your ears.

Tricep Dips

  • Tones the backs of your arms — goodbye bingo wings, hello definition
  • Strengthens the muscles that help you push open heavy doors
  • Quick win that makes your arms feel stronger fast

Tricep Dips

Upper body

Move type

Strength

Targets

Triceps Chest Shoulders

Plank Shoulder Taps

40 seconds

Tap opposite shoulders while keeping hips as steady as possible and your core switched on.

Option: Drop to knees or slow the tempo to stay stable.

Step-by-step
1

Start in a high plank with hands under your shoulders and body in a straight line.

2

Brace your core and keep your hips as still as possible.

3

Lift one hand and tap the opposite shoulder.

4

Return the hand to the floor and repeat on the other side.

5

Keep your weight even and avoid rocking or shifting.

6

Breathe steadily and move with control.

Plank Shoulder Taps

  • Builds anti-rotation core strength and shoulder stability
  • Keeps your plank honest — no hip sway allowed
  • Simple move that fires up your whole midsection

Plank Shoulder Taps

Core Upper body

Move type

Stability Strength

Targets

Abs Shoulders Coordination

Use wall, knee, or lighter options anytime and focus on smooth, controlled reps over speed.

Back to home

Always exercise with good form and listen to your body. If you have any medical conditions, injuries, or concerns, please consult your doctor before starting any exercise programme.