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Upper Body Workout Circuit

If you want to get your body into shape and want to know how to build muscle but you don’t feel like spending tons of money on gym memberships or equipment, then this upper body workout will benefit you massively! You don’t need any equipment or money to spare, all you need is a floor and the will to get through these upper body workout circuits to achieve the physique you want.
Before you decide to jump into a circuit, it is extremely important that you warm up before hand in order to prevent injury and prepare your body for what’s about to come.

The Warm Up


Shoulder Circles

  • Place both of your hands on the top of your shoulders.
  • Rotate your shoulders backwards, steadily increasing the speed, for around 10 seconds.
  • Then do the same thing, but in a forwards motion.


Arm Circles

  • Lift both of your arms out straight to the side so they are parallel to the ground.
  • Begin with small backwards circles, making sure you only rotate through the shoulder joint.
  • Gradually increase the size of the circles you are doing with your arms until they are going all the way from your legs to the top of your head.
  • Do this for 30 seconds backwards then forwards right after.


Knee Press Ups

  • These are easier than standard press ups so it just allows you to get some blood flowing in the upper body.
  • Start on your knees and lean forwards with your hands shoulder width apart and under your chest.
  • Keeping your elbows tucked close to your sides, lower your body down to the floor whilst maintaining a straight back.
  • Push off of the floor until your arms are fully extended, complete 15 reps.

 The Workout 


Push ups

  • Start off in the push up position with your hands shoulder width apart, right under your chest.
  • Slowly bring your body close to the floor whilst keeping a straight back. Explode up to the top.
  • 15-20 reps


Bicycle crunch

  • Lay flat on your back with your legs straight and arms behind your head.
  • Raise your left leg and aim to touch the left knee with your right elbow whilst lifting your head off the ground and your left knee towards your head.
  • It’s important to crunch your abdominal muscle to bring your body forwards.
  • 15-20 reps.


Tricep Push Ups

  • Same position as push ups however, instead of your hands being shoulder width apart, bring them close together underneath your chest.
  • Form a triangular kind of shape with your hands on the floor.
  • Slowly bring your body down close to the ground whilst maintaining a straight back and push up.
  • 15 reps


Abdominal Crunch

  • Lay flat on your back with your hands behind your head.
  • Keep feet planted in the floor and bend your knees for the starting position.
  • Lift your shoulder blades and upper back off the floor by contracting your abs then go back down to the starting position.
  • It’s important not to come up too high, just enough so that your upper back and shoulder blades are off the floor.
  • Can you do 50 ? 😉

Circuit Suggestion
Complete this circuit 5 times in total but make sure that you are taking no rest in between exercises, only take a two minute break after you have completed the whole upper body workout circuit to keep the intensity high and help you mould your physique.
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