60min upper body hypertrophy bodyweight workout. No equipment needed. Some support for triceps deeps like low table/bench.
20sec jumping jacks, 20sec squat jumps, 20sec high knees
20sec high plank, 20sec mount climbers, 20sec plank jump in and out
Repeat 3 times.
Each exercise 12 reps followed with 45sec break.
6 sets of side plank flip left to right
6 sets of shoulder taps
6 sets of triceps deeps
6 sets of Feet elevated pushups
6 sets of feet tap oblique crunch
6 sets of diamond pushup
6x45sec bout pose
6x45sec starfish plank
6 sets of low to high plank
Stretch – each 30sec
Warrior 1 fold with fingers interlaced behind
Warrior 1 prayer twist
Repeat on other side