Nov '25 • Workout Centre
Daily Body Weight Workout #19
Upper-Body Endurance
Goal: Push muscular endurance and control in the chest, shoulders, and core.
Warm-Up (5 min)
Arm swings → Shoulder rolls → Inchworm walkouts → Plank walkouts → Wall push-ups
Main Circuit (20 min) – Repeat 3–4×
- Push-ups (hands narrow-medium-wide) × 10 each variation
- Triceps dips × 15
- Superman with squeeze × 15
- Plank up-downs × 12
- Bear hold shoulder taps × 10 each side
- Side plank reach under × 8 each
Cool-Down (5 min)
Chest stretch → Shoulder stretch → Child’s pose → Deep breathing
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Daily Body Weight Workout #19
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