All New APL Upper Body Workout!
Full Range of Motion Push Ups: get into push up position, hands shoulder-width apart, but when you go down towards the floor, drop your chest all the way down and briefly lift your hands up. Place them back down and push yourself back up. Repeat.
Dip & Flips: Get into a crab position on the floor, fingertips facing your bum, legs bent in front of you, & bum off the ground. Dip your body towards the ground so your elbows bend to a 90-degree angle, then bring your left arm across your body to the floor, rotating your chest towards the floor, then bring the right arm around your back and onto the floor so you are in crab position again. Repeat, flipping over with your right side next.
Kettlebell or Dumbbell Upright Rows: Stand with feet hip-width apart with a kettlebell in your hands between your legs or a set of dumbbells. Squat down and when you begin to stand up, raise your elbows upward and out so the dumbbells or kettlebell come up towards your chin, drop them back down and go back into the squat.
Plank Walks (over a BOSU for added difficulty): Start in plank position. Slowly walk yourhands over 3 counts to one side, then back to center, then walk to the other side, and repeat. (If doing it with a BOSU, start with both hands on the center of it, walk them both to one side, then back to center, then to the other side, repeat.)
Assisted Pull Ups or Pull Up Jumps: Place a box or bench underneath a cable machine with pull up bars. Grab the bars and make sure your feet can touch the bench (aka, not on your tip toes.) Pull yourself up with your arms and using your feet as quickly as possible.