Fasted Morning Upper Body Bodyweight Workout

1. Come to the ground on your knees. Tighten your core and maintain a flat back.
2. Position your hands on the ground in front of you, directly below your shoulders. Cross your feet in the back.
3. Lower your chest towards the ground. Bend your elbows at a 60-degree angle until your chest is just above the ground. You should feel a stretch across your chest. Hold for a count of one.
4. Without locking your elbows, push yourself back to the starting position by straightening your arms.

1. Place a pair of dumbbells on the floor. Lie on your back in between the dumbbells. Bend your knees and move your feet towards your butt.
2. Grab the dumbbells and hold them above you. Allow your upper arms to remain on the floor. Begin the movement by pushing the dumbbells over your chest. Pause at the top and squeeze your chest muscles.
3. Slowly bring the weights down to the starting position, allowing your arms to rest for a brief moment before beginning the next repetition.

1. Get into position by placing your hands flat on the floor, directly below your shoulders.
2. Extend your legs out behind you, with only your toes and balls of your feet touching the floor.
3. Hold your body up and keep your back straight by tightening your abdominal muscles.
4. Your neck and head should be bent slightly back.
5. Lower your chest towards the ground by bending your elbows until your chest is just above the ground or you feel a stretching of your chest and shoulders. Hold for a count of one.
6. Press upwards from your chest and shoulders, straightening your arms as you return to the starting position. Hold for a count of one.
7. Repeat.

1. Begin jogging in place, lifting the knees as high as you can.
2. Try to lift your knees up to hip level but keep the core tight to support your back.
3. For a more advanced move, hold your hands straight at hip level and try to touch the knees to your hands as you lift them.
4. Bring the knees towards your hands instead of reaching the hands to the knees!

1. Stand with your feet together, arms fully extended with your hands by your sides. This is the start position.
2. Bend your knees slightly then straighten and push through the balls of your feet while straightening your your knees to jump up spreading your legs to wider than hip width apart.
3. As you do so, raise both arms out and up in a smooth arc until your hands meet above your head.
4. As you return to the ground, bring your feet together and your hands back to your sides with your arms fully extended.
5. Continue without pause for the desired amount of time or repetitions.

This exercise can be performed as a timed exercise, completing as many reps as possible in a set time or, in sets with a fixed number of repetitions per set. To increase intensity, bend your arms slightly as you raise them to engage your biceps and triceps and squeezing them during each rep.

1. Standing tall with a tight core and flat back, you will begin the dynamic stretching exercise as if you were running in place. Keep the knees slightly bent at all times.Start slowly and work up to a faster speed.
2. Bring your left foot back and all the way up to the glutes. Return your left foot to the ground and repeat on the other side.
3. Continue this back and forth motion, keeping your arms swinging in motion.

1. Sit on a chair with your hands either next to your hips or slightly under the hips.
2. Lift up onto your hands and bring your hips forward.
3. Bend your elbows and lower your hips down, keeping shoulders down and hips close to the chair.
4. Push back up but don’t lock your elbows and repeat.

1. Holding a pair of water bottles with an overhand grip, stand tall with your chest up and core braced. Bend at the hips while keeping your back completely flat.
2. Once your upper body is parallel with the floor, bring your upper arms to your sides. Begin by pushing the water bottles back and behind you.
3. Pause at the top of the movement and feel the contraction in your triceps. Slowly lower the water bottles and begin again.

1. Begin jogging in place, lifting the knees as high as you can.
2. Try to lift your knees up to hip level but keep the core tight to support your back.
3. For a more advanced move, hold your hands straight at hip level and try to touch the knees to your hands as you lift them.
4. Bring the knees towards your hands instead of reaching the hands to the knees!

1. Stand with your feet together, arms fully extended with your hands by your sides. This is the start position.
2. Bend your knees slightly then straighten and push through the balls of your feet while straightening your your knees to jump up spreading your legs to wider than hip width apart.
3. As you do so, raise both arms out and up in a smooth arc until your hands meet above your head.
4. As you return to the ground, bring your feet together and your hands back to your sides with your arms fully extended.
5. Continue without pause for the desired amount of time or repetitions.

This exercise can be performed as a timed exercise, completing as many reps as possible in a set time or, in sets with a fixed number of repetitions per set. To increase intensity, bend your arms slightly as you raise them to engage your biceps and triceps and squeezing them during each rep.

1. Standing tall with a tight core and flat back, you will begin the dynamic stretching exercise as if you were running in place. Keep the knees slightly bent at all times.Start slowly and work up to a faster speed.
2. Bring your left foot back and all the way up to the glutes. Return your left foot to the ground and repeat on the other side.
3. Continue this back and forth motion, keeping your arms swinging in motion.

1. Start in the plank position with your elbows shoulder-width apart.
2. Press yourself up from the floor one arm at a time into a push-up, maintaining your body in a straight line.
3. Slowly return to the starting plank position the same way, one arm at a time.
4. Repeat the movement alternating sides.

1. Lock yourself in the plank position ensuring that your body forms a straight line from shoulders to heels.
2. Bring your feet together and simultaneously transfer your weight onto your left arm.
3. Allow your feet to slowly tip over as your body rolls into a side plank in a controlled fashion.
4. Reverse the motion back to the full plank before transferring to your right side.

1. Get into a face down position on the floor supporting your upper body on your forearms. Your elbows should be bent at 90 degrees.
2. Extend your legs straight out behind you, supporting them on your toes and balls of your feet.
3. Keep your body in a straight line by tightening your abdominal and oblique muscles.
4. Hold for as long as possible.

For extra balance training and core strengthening, you can lift one arm or leg.

1. Begin jogging in place, lifting the knees as high as you can.
2. Try to lift your knees up to hip level but keep the core tight to support your back.
3. For a more advanced move, hold your hands straight at hip level and try to touch the knees to your hands as you lift them.
4. Bring the knees towards your hands instead of reaching the hands to the knees!

1. Stand with your feet together, arms fully extended with your hands by your sides. This is the start position.
2. Bend your knees slightly then straighten and push through the balls of your feet while straightening your your knees to jump up spreading your legs to wider than hip width apart.
3. As you do so, raise both arms out and up in a smooth arc until your hands meet above your head.
4. As you return to the ground, bring your feet together and your hands back to your sides with your arms fully extended.
5. Continue without pause for the desired amount of time or repetitions.

This exercise can be performed as a timed exercise, completing as many reps as possible in a set time or, in sets with a fixed number of repetitions per set. To increase intensity, bend your arms slightly as you raise them to engage your biceps and triceps and squeezing them during each rep.

1. Standing tall with a tight core and flat back, you will begin the dynamic stretching exercise as if you were running in place. Keep the knees slightly bent at all times.Start slowly and work up to a faster speed.
2. Bring your left foot back and all the way up to the glutes. Return your left foot to the ground and repeat on the other side.
3. Continue this back and forth motion, keeping your arms swinging in motion.

1. Come to the ground on your knees. Tighten your core and maintain a flat back.
2. Position your hands on the ground in front of you, directly below your shoulders. Cross your feet in the back.
3. Lower your chest towards the ground. Bend your elbows at a 60-degree angle until your chest is just above the ground. You should feel a stretch across your chest. Hold for a count of one.
4. Without locking your elbows, push yourself back to the starting position by straightening your arms.

1. Place a pair of dumbbells on the floor. Lie on your back in between the dumbbells. Bend your knees and move your feet towards your butt.
2. Grab the dumbbells and hold them above you. Allow your upper arms to remain on the floor. Begin the movement by pushing the dumbbells over your chest. Pause at the top and squeeze your chest muscles.
3. Slowly bring the weights down to the starting position, allowing your arms to rest for a brief moment before beginning the next repetition.

1. Get into position by placing your hands flat on the floor, directly below your shoulders.
2. Extend your legs out behind you, with only your toes and balls of your feet touching the floor.
3. Hold your body up and keep your back straight by tightening your abdominal muscles.
4. Your neck and head should be bent slightly back.
5. Lower your chest towards the ground by bending your elbows until your chest is just above the ground or you feel a stretching of your chest and shoulders. Hold for a count of one.
6. Press upwards from your chest and shoulders, straightening your arms as you return to the starting position. Hold for a count of one.
7. Repeat.

1. Begin jogging in place, lifting the knees as high as you can.
2. Try to lift your knees up to hip level but keep the core tight to support your back.
3. For a more advanced move, hold your hands straight at hip level and try to touch the knees to your hands as you lift them.
4. Bring the knees towards your hands instead of reaching the hands to the knees!

1. Stand with your feet together, arms fully extended with your hands by your sides. This is the start position.
2. Bend your knees slightly then straighten and push through the balls of your feet while straightening your your knees to jump up spreading your legs to wider than hip width apart.
3. As you do so, raise both arms out and up in a smooth arc until your hands meet above your head.
4. As you return to the ground, bring your feet together and your hands back to your sides with your arms fully extended.
5. Continue without pause for the desired amount of time or repetitions.

This exercise can be performed as a timed exercise, completing as many reps as possible in a set time or, in sets with a fixed number of repetitions per set. To increase intensity, bend your arms slightly as you raise them to engage your biceps and triceps and squeezing them during each rep.

1. Standing tall with a tight core and flat back, you will begin the dynamic stretching exercise as if you were running in place. Keep the knees slightly bent at all times.Start slowly and work up to a faster speed.
2. Bring your left foot back and all the way up to the glutes. Return your left foot to the ground and repeat on the other side.
3. Continue this back and forth motion, keeping your arms swinging in motion.

1. Sit on a chair with your hands either next to your hips or slightly under the hips.
2. Lift up onto your hands and bring your hips forward.
3. Bend your elbows and lower your hips down, keeping shoulders down and hips close to the chair.
4. Push back up but don’t lock your elbows and repeat.

1. Holding a pair of water bottles with an overhand grip, stand tall with your chest up and core braced. Bend at the hips while keeping your back completely flat.
2. Once your upper body is parallel with the floor, bring your upper arms to your sides. Begin by pushing the water bottles back and behind you.
3. Pause at the top of the movement and feel the contraction in your triceps. Slowly lower the water bottles and begin again.

1. Begin jogging in place, lifting the knees as high as you can.
2. Try to lift your knees up to hip level but keep the core tight to support your back.
3. For a more advanced move, hold your hands straight at hip level and try to touch the knees to your hands as you lift them.
4. Bring the knees towards your hands instead of reaching the hands to the knees!

1. Stand with your feet together, arms fully extended with your hands by your sides. This is the start position.
2. Bend your knees slightly then straighten and push through the balls of your feet while straightening your your knees to jump up spreading your legs to wider than hip width apart.
3. As you do so, raise both arms out and up in a smooth arc until your hands meet above your head.
4. As you return to the ground, bring your feet together and your hands back to your sides with your arms fully extended.
5. Continue without pause for the desired amount of time or repetitions.

This exercise can be performed as a timed exercise, completing as many reps as possible in a set time or, in sets with a fixed number of repetitions per set. To increase intensity, bend your arms slightly as you raise them to engage your biceps and triceps and squeezing them during each rep.

1. Standing tall with a tight core and flat back, you will begin the dynamic stretching exercise as if you were running in place. Keep the knees slightly bent at all times.Start slowly and work up to a faster speed.
2. Bring your left foot back and all the way up to the glutes. Return your left foot to the ground and repeat on the other side.
3. Continue this back and forth motion, keeping your arms swinging in motion.

1. Start in the plank position with your elbows shoulder-width apart.
2. Press yourself up from the floor one arm at a time into a push-up, maintaining your body in a straight line.
3. Slowly return to the starting plank position the same way, one arm at a time.
4. Repeat the movement alternating sides.

1. Lock yourself in the plank position ensuring that your body forms a straight line from shoulders to heels.
2. Bring your feet together and simultaneously transfer your weight onto your left arm.
3. Allow your feet to slowly tip over as your body rolls into a side plank in a controlled fashion.
4. Reverse the motion back to the full plank before transferring to your right side.

1. Get into a face down position on the floor supporting your upper body on your forearms. Your elbows should be bent at 90 degrees.
2. Extend your legs straight out behind you, supporting them on your toes and balls of your feet.
3. Keep your body in a straight line by tightening your abdominal and oblique muscles.
4. Hold for as long as possible.

For extra balance training and core strengthening, you can lift one arm or leg.

1. Begin jogging in place, lifting the knees as high as you can.
2. Try to lift your knees up to hip level but keep the core tight to support your back.
3. For a more advanced move, hold your hands straight at hip level and try to touch the knees to your hands as you lift them.
4. Bring the knees towards your hands instead of reaching the hands to the knees!

1. Stand with your feet together, arms fully extended with your hands by your sides. This is the start position.
2. Bend your knees slightly then straighten and push through the balls of your feet while straightening your your knees to jump up spreading your legs to wider than hip width apart.
3. As you do so, raise both arms out and up in a smooth arc until your hands meet above your head.
4. As you return to the ground, bring your feet together and your hands back to your sides with your arms fully extended.
5. Continue without pause for the desired amount of time or repetitions.

This exercise can be performed as a timed exercise, completing as many reps as possible in a set time or, in sets with a fixed number of repetitions per set. To increase intensity, bend your arms slightly as you raise them to engage your biceps and triceps and squeezing them during each rep.

1. Standing tall with a tight core and flat back, you will begin the dynamic stretching exercise as if you were running in place. Keep the knees slightly bent at all times.Start slowly and work up to a faster speed.
2. Bring your left foot back and all the way up to the glutes. Return your left foot to the ground and repeat on the other side.
3. Continue this back and forth motion, keeping your arms swinging in motion.