This 20-minute, no-equipment workout created by Victoria Brown, an Under Armour trainer and Certified Functional Strength Coach, is part of the Under Armour 21 Days to a Stronger Self challenge. It focuses on the upper body including your back, shoulders, and triceps, using just bodyweight moves to strengthen and sculpt your muscles. Brown said the stronger your upper-body muscles are, it'll help you with everything in life. And "it's fun to feel strong!" she told POPSUGAR. This is the perfect workout to do when you're short on time, but still want to carve out some time for yourself.
20-Minute Back, Shoulders, and Triceps Bodyweight Workout
Keep reading for directions on how to do each exercise.
Plank Walk
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Begin in a full plank. Lower your right elbow to the mat and then your left, coming into an elbow plank.
Put your right hand on the mat, then your left, coming back to a high plank. Repeat one more time on this side, the do two reps starting with the left side.
Keep going for 40 seconds, then rest for 10 seconds.
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Triceps Push-Up
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Begin in plank position with the arms and body straight, shoulders over the wrists. Keep the core engaged.
Bend the elbows behind you and lower your chest to the floor. Keep your upper arms tight to your body so your elbows are against your ribs on both sides.
Straighten the arms, coming back to plank position.
This counts as one rep. Do as many reps as you can with correct form in 40 seconds, resting the knees on the floor if you need to. Then rest for 10 seconds.
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Crab to Toe Touch
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Begin in a strong tabletop position with your hands under your shoulders, your knees over your ankles, and your fingers pointed toward your feet.
Lift your left leg up and reach your right hand toward your left toes.
Return your hand and foot to the floor, and repeat on the other side.
Continue alternating taps for 40 seconds. Rest for 10 seconds.
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Side Plank Reach Through (Right Side)
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Start in side elbow plank on your right side with your feet stacked.
Raise your left arm in the air.
Lower your left arm in front of your chest and reach it underneath your rib cage through the space behind your right arm.
Reach your arm back up into the air to complete the rep.
Keep going for 40 seconds, followed by a 10-second rest.
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Side Plank Reach Through (Left Side)
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Start in side elbow plank on your left side with your feet stacked.
Raise your right arm in the air.
Lower your right arm in front of your chest and reach it underneath your rib cage through the space behind your left arm.
Reach your arm back up into the air to complete the rep.
Keep going for 40 seconds, followed by a 10-second rest.
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Break Dancer
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Begin on all fours with your hands directly below your shoulders and your knees beneath your hips. Keeping your core engaged and your back flat, lift your knees so they're hovering over the mat.
Lift your right hand and left foot off the floor, simultaneously turning your torso to the right and kicking your left foot underneath you and across your body.
Continue to swing your leg all the way through, pivoting on your bottom left hand and bringing your right hand toward your chest. Make sure to keep your core braced throughout. Take your time; this should all be done in one fluid movement.
Spin back toward the ground, placing your right hand and left foot back on the ground as you return to the starting position.
Repeat on the other side, lifting your left hand and kicking your right foot through.
This counts as one rep. Complete as many reps as you can with proper form for 40 seconds, followed by a 10-second rest.
