Day 3 - 21 Day Workout

Start with the beginner warm up routine, and when your warm-up is over you should be ready for your workout.

This upper body strength workout uses traditional exercises in a modified format to help new exercisers gain confidence and master body positioning.

This exercise routine works the muscles of the arms, back and chest, and is great for doing when you are out on the go as no equipment is required.

This is a beginner upper-body workout where you're using your own body weight.

Start with ISO circles. Just really tiny circles arms are stretched out wide, keeping your muscles and core tight.

Start out forward and then reverse with your palms going down.

For today's workout we are going to do 12 repetitions of each exercise and then repeat each one through for a second set.

Our next exercise takes us down to the floor in what's called tabletop position.

Get onto your hands and knees on your mat and make sure that your wrists and shoulders are in a nice straight line and the same with your hips and knees.

Brace your core and then just walk your hands out about four paces, hold that position for a second and then walk back .

This exercise is great for isolating the shoulders and the core.

The stronger you get the further you'll be able to walk out and support your body weight.

The next exercise is a modified push-up done on your knees or up on your toes if you're strong enough.

Drop your chest towards the floor and push back up.

Be sure to keep your eyes looking just in front of you to keep a nice neutral spine.

As you get stronger you can move out of the modified position, but this is a great position to start with while you build your upper body strength.

For the next exercise, a seated row, you're going to come into a seated position.

Point your toes up and brace your core.

With both arms out in front, make a fist.

Pull one arm back, then extend it forward.

Repeat with the other arm, then do both arms together.

This is great for working the core and again isolating those shoulders and back muscles.

Doing the exercise without weights you'll start to feel it the more reps that you do, but if you do have some water bottles or some weights at home you can use them.

The last exercise is a tricep dip.

Put your hands behind you on the mat, with your fingers facing forward.

Lift your butt up off the floor to isolate your triceps, dip down and push up again.

You'll really feel the back of your arms and your tricep muscles really starting to work.

There you have it, your five minute upper body workout.

Each one of the above exercises engages your core the entire time.

Try and do this routine three times through to really challenge your upper body strength, and when you're ready add in some weights.