Upper Body Indoor Workout Program - Keep Winter Blues At Bay!

Welcome to Bammbu's own home-based upper body workout program!  We know that it can be tough to stay motivated and active during the colder, darker winter months.  But we're here to remind you that working out isn't just good for your physical health... it's also great (and essential) for your mental wellbeing!  So let's get those endorphins flowing with our upper back program, and work on building those biceps, triceps, and shoulders!

This program is designed to be simple, and done with minimal equipment - but we'll also provide options for those who have access to light free weights or other fitness equipment. Remember to start at a level that is comfortable for you and gradually increase the difficulty as your strength and endurance improves.


  • 3 sets of 15 jumping jacks (swap for jumping knee tucks if low ceiling)
  • 10 arm circles (forward and backward)
  • 10 shoulder rolls (forward and backward)

Bodyweight Exercises:

  • Push-ups (3 sets of 10-15): Start in a plank position with your hands shoulder-width apart. Lower your body until your chest nearly touches the ground, then push back up to the starting position. Make sure to keep your core engaged and your body in a straight line. You can modify this exercise by doing them on your knees or against a wall.
  • Plank shoulder taps (3 sets of 10 taps per shoulder): Start in a plank position with your hands shoulder-width apart. Tap your right hand to your left shoulder, then tap your left hand to your right shoulder. Keep your core engaged and your body in a straight line.
  • Tricep dips (2 sets of 10-15): Using a sturdy chair or bench, place your hands on the edge with your fingers facing forward. Lower your body down towards the ground, then push back up to the starting position. You can make this exercise harder by straightening your legs out in front of you.
  • Resistance band rows (3 sets of 20):  Find a stable object to anchor your resistance band behind, such as a table or chair.  Stand facing the object with your feet shoulder-width apart. Grasp the resistance band with an overhand grip, keeping your palms facing each other.  Step back with one foot to create tension in the band, and bend your elbows to lift the band up towards your sides, keeping your upper arms close to your body.  Pull backwards in a "rowing" motion until you feel your shoulder blades squeeze together.  
  • To increase the difficulty of the exercise, you can use a thicker or more resistant band, or take a wider stance to create more tension in the band. You can also try doing the exercise one arm at a time, or incorporating a pause at the top of the movement to add an isometric hold.

  • Free Weight/Equipment Options:
  • Bicep curls (3 sets of 6-12 reps depending on weight): Hold a pair of dumbbells or a resistance band with your palms facing forward.  Slowly curl the weights up towards your shoulders, then lower them back down. Make sure to keep your elbows close to your sides.
  • Overhead press (4 sets of 6-12 reps depending on weight): Holding a pair of dumbbells or a resistance band, start with the weights at shoulder level. Press the weights straight up above your head, then lower them back down to the starting position. Make sure to keep your core engaged and your feet shoulder-width apart.
  • Squats (4 sets of 10-15):  Using whichever dumbells you feel comfortable with, hold them in front of your shoulders.  With feet placed shoulder width apart, squat down until thighs are near parallel to the floor, or until you feel a good stretch, and then push back up into a standing position.  Keep your back straight and your head looking forward!  


  • 5-10 minutes of stretching, focusing on the upper body muscles
  • Take a few deep breaths and give yourself a pat on the back for a job well done!

Remember to stay hydrated and listen to your body. It's important to challenge yourself, but it's also important to respect your limits and avoid injury.  Since overworking your shoulders and possibly experiencing rotator cuff pain or injury can occasionally happen, here's a great article on how to strengthen those pesky stabilizer muscles!  We hope you have fun with this workout and feel those winter blues melting away!


This workout routine has been designed for general informational and educational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified healthcare provider with any questions you may have regarding your health and fitness goals. If you experience any pain or difficulty with these exercises, stop immediately and consult your healthcare provider. The creator of this routine is not responsible for any injuries or adverse health effects that may result from the use of this information. Always consult your healthcare provider before beginning any exercise program.

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