Want to challenge your upper body but stuck for exercise inspiration? The Virgin Active personal trainers have these easy, effective moves for you to try.

This workout is perfect for taking to the gym or following at home. Perform each move for 45 seconds, with 15 seconds rest – this will give you a great 7-minute workout. Repeat the workout for more of a challenge or combine with our other routines that work your core and lower body to create a full-body session.

1. Bench tricep

Using a sturdy chair or bench, dip down until your arms are at a 90-degree angle, then raise your body back up.


2. Tricep dips

Try the same move, without the bench – slowly lowering your body down and transferring your weight into your arms and not your feet to tone the back of your arms.


3. Shoulder press-up

Take the usual press-up position but move your feet forward and raise your hips. Bend your elbows to lower your body and work your shoulders and triceps.


4. Tricep press-up

Place your hands shoulder-width apart. Lower your chest toward the floor while keeping your upper arms parallel to your sides and your elbows pointing straight back.


5. Burpees

Squat with your hands on the floor in front of you, jump feet back to a plank position and drop to a press-up. Push back up and jump your feet back in towards your hands, then explosively jump into the air. Walk it out if you get tired.


6. Half-press up or full press-up

Place your hands shoulder-width apart. Keeping your back in a straight line and hips up, lower your torso to your elbows. Perform on your knees as a modification.



7. Mountain climbers

Get into a strong plank position and pull the knees in. Go at your own pace.

Want more workout inspiration? Try our 9 weeks to transformation workout

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