Would you like to have leaner and firmer arms and more defined shoulders? Try these three body weight moves from the comfort of your home, no equipment needed. Ask your kids to join you for added fun.

Are you in?

Let’s get started!

1. Elevated push ups with one leg raised:

The muscles involved: shoulders, core, glutes, hips and chest


  1. Use an elevated surface like a chair and place your hand on top, shoulder width or wider apart and extend your legs behind you. (You can do this on a flat surface as well and go to your knees if you need to modify)
  2. Raise one leg
  3. Bring your chest down as close to the chair or ground as possible. Remember to keep your head and neck in line with your spine.
  4. Push up to the starting position and switch legs
  5. Repeat for 10-12 reps

2. Pike push ups:

The muscles worked: Chest, shoulder and back


  1. Get into a push up position on the floor, arms straight  and hands shoulder width apart
  2. Lift your hips up until your body forms a V shape with legs and arms straight.
  3. Bend at the elbows and lower your body until the crown of your head nearly touches the floor
  4. Push yourself back up to starting position
  5. Repeat for 10-12 reps

3. Side triceps push ups:

The muscles worked: Triceps, Shoulders, Core


  1. Lie down on one side stacking your shoulders, hips, and feet. Bring top hand to the mat directly in front of your bottom shoulder. The bottom hand will be wrapped around your waist below your chest.
  2. Lift yourself up by pressing on the top arm and lift yourself at the hip.
  3. Repeat for 10-12 reps on each side

Watch the video to see how we did it:

Stay happy and healthy


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