Day 2 - Low Intensity
Building upper body strength doesn’t mean lifting heavy weights or doing intense push-ups right away. For beginners, simple low-intensity strength exercises can help tone the arms, shoulders, and chest while improving posture and daily functional strength. Day 2 of this beginner plan focuses on upper body strength training, using light or no equipment.
9/24/20251 min read
Warm-Up (2–3 minutes)
Always start with a gentle warm-up to activate your muscles:
Shoulder Rolls (1 minute): Roll your shoulders forward and backward to loosen tension.
Arm Swings (1 minute): Swing arms side to side across the chest for flexibility.
Main Workout (10–12 minutes)
Wall Push-Ups (2 sets × 10 reps): Stand facing a wall, place palms on it, and perform push-ups at an angle. Perfect for beginners who find floor push-ups difficult.
Seated Arm Raises (2 sets × 12 reps): Sit tall, raise arms to shoulder height, and slowly lower them. Use water bottles for light resistance.
Bicep Curls (2 sets × 12 reps): Hold light weights (or bottles), curl arms upward, and slowly lower. Strengthens arms and improves grip.
Cool Down (3 minutes)
Stretching is essential to relax the muscles:
Neck Stretch (1 minute): Tilt your head gently to each side.
Shoulder Stretch (2 minutes): Pull one arm across your chest and hold, then switch sides.
Why This Workout Works
Upper body strength is crucial for everyday activities like lifting groceries or improving posture while sitting. This workout is simple, joint-friendly, and designed for beginners who want to tone arms and shoulders without overwhelming intensity.
👉 Stay consistent with Day 2, and you’ll gradually build stronger arms and better posture while preparing for more advanced exercises later on.