Floor tricep dips
Floor triceps dips exercise is a great bodyweight exercise that builds arm and shoulder strength. This simple exercise can be done almost anywhere and has many variations to match your fitness level.
Sit on the ground with your knees bent, butt raised off the ground, and hands behind you, directly under your shoulders.
Exhale and allow your legs to extend, raising yourself up.
Continue to raise yourself until your arms are completely straight while keeping your butt up.
Inhale and bend your arms, lowering yourself until just before your butt makes contact with the ground, returning to the starting position.
Push up
Push-ups works your shoulders, chest, triceps, biceps, back, core, quads, and glutes. Think of it as a moving plank—you'll want to keep everything tight as you bend your arms. Keep your neck neutral and aligned with your spine (chin tucked).
How to do it -
Start in a high plank position with your hands flat on the floor about shoulder-width apart, wrists under shoulders.
Keeping your body in one long line, bend your arms and lower yourself as close to the floor as you can. Your elbows should be at about a 45-degree angle to your torso.
Push back up to start.
Kickboxing punches
Cardio kickboxing moves like punches increase cardiovascular health, boost upper body strength and stamina, and give your core an excellent workout.
Stand with your feet hip-width apart and your arms at your sides.
Slightly bend your knees and bring your arms in front of your body with your elbows bent and your hands in a fist. Your hands should be right below your jawline.
Engage your core, tighten your fists and biceps, and extend your right arm across your body in a punching motion. Once extended, pause and tighten your tricep muscle.
Pull your arm back toward your body, keeping your bicep muscle engaged, then punch on the other side.
Inchworm
Consider the inchworm your one-stop move for maximum total-body benefits. It not only strengthens your arms, shoulders, core, and lower body but also boosts your heart rate. Plus, you get a nice stretch in your hamstring muscles.
Stand tall with your feet hip-width apart and place your hands on the floor.
Keeping your spine as neutral as possible with your core tucked in tight, walk your hands forward. Your heels will lift off of the floor, and your legs will stay straight as you walk your hands forward into a high plank position.
Pause and reverse the movement by beginning to walk your hands back toward your feet.
Plank tap
The great thing about planks with shoulder taps is all you need is your own body weight. The plank with shoulder taps helps to strengthen your core, glutes, arms, and shoulders. This exercise helps to reduce lower back pain, improves your posture, and tighten your midsection.
Start in a plank or push up position with your wrists right underneath your shoulders.
Keeping your belly button drawn in and your core engaged touch your left shoulder with your right hand.
Alternate sides touching each shoulder 5-12 times while making sure that you are minimizing the movement in your hips as much as possible.
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