Men's Training

Work Out From Home | Alex Beattie’s 4 Move Upper Body Workout

Functional fitness is great — especially because it can be done anywhere. Who better, then, to give us a functional fitness workout than the master that is Alex Beattie. He gives us a 4-move upper body workout to keep your spirits high and your muscles burning if you’re stuck indoors.

This workout is so easy it requires no equipment just the edge of your sofa — now there’s no excuse to not work out. If that doesn’t motivate you enough just look at how cute his dog is — it’s almost worth watching just for that.

Give it a go from the comfort of your sofa:

Tricep (sofa) Dips

  1. Place your hands on the edge of your sofa. Extend your legs out keeping them about hip-width apart.
  2. Lower your body down slowly until your elbows are bent at a 45-degree angle.
  3. Push your body back up at a controlled pace to the start position.
  4. Repeat for 3 sets of 12 reps.

Pike Press Up

  1. Place your feet on your sofa and your hand’s shoulder-width apart on the ground — it should look like you’re in the downward dog position.
  2. Lower your body under control until the top of your head touches the floor.
  3. Pause for a second and then push yourself back up to the starting position.
  4. Repeat for 3 sets of 12 reps.

Renegade Row

  1. Place your hands on the floor at shoulder-width apart whilst your feet are on the sofa — in a press-up like position.
  2. Pull one arm straight up bending at the elbow the squeeze at the top for a second.
  3. Repeat for 3 sets of 20 reps (10 for each arm).

Diamond Press Up

  1. Get down into a press-up position and place your hands together to form a diamond shape.
  2. Lower your chest towards the floor making sure your elbows are tucked in.
  3. Push yourself back up towards the starting position just before you touch the floor.
  4. Repeat for 3 sets of 12 reps.

Take-Home Message

That just goes to show that there are no excuses now —even if the gyms are shut. You can still get a great upper body workout done without any equipment — and right from the sofa. Why not mix it up and do it as a circuit if you’re feeling like a challenge. Doing functional fitness is a great way to stay active whilst in the comfort of your own home and without the pressure of going to a gym.

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2015-08-10 17:08:10By Myprotein

Isaac Syred

Isaac Syred

Writer and expert

Isaac is a brand communications apprentice with a passion for all things fitness. He has always had a passion for football, playing at a high youth level and enjoying 4 years of competitive kickboxing. Over recent years Isaac has dedicated himself to continually improving in the gym, enjoying both functional fitness and bodybuilding styles of workouts. He strongly believes that you should always have balance and likes to spend his time at the weekends socialising with his friends.

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