Upper Body Power
Built with the Homie Fit plan logic
The workout
Built with the same plan logic the app uses for your personal plan.
30 min · 102 kcal
29 min · 115 kcal
29 min · 133 kcal
Warm-up
-
Step JacksCardio
30s
-
Arm CirclesShoulders
30s
-
Jog in PlaceCardio
40s
Workout
Repeat 5 times-
Dumbbell Floor PressChest · Dumbbells
9 reps
30 s rest
-
Knee Push-UpsChest
8 reps
30 s rest
-
Dumbbell RowsBack · Dumbbells
9 reps
30 s rest
-
Shadow BoxingCardio
25s
30 s rest
-
Hammer CurlsArms · Dumbbells
9 reps
Cool-down
-
20s each side
-
Chest OpenerChest
30s
-
Downward DogLegs
30s
Warm-up
- Step Jacks
Cardio
30s
- Jog in Place
Cardio
40s
- Arm Circles
Shoulders
30s
Workout
Repeat 5 times-
Push-UpsChest
10 reps
20 s rest
- Knee Push-Ups
Chest
10 reps
20 s rest
-
Dumbbell Shoulder PressShoulders · Dumbbells
10 reps
20 s rest
- Shadow Boxing
Cardio
40s
20 s rest
- Dumbbell Rows
Back · Dumbbells
12 reps
Cool-down
- Chest Opener
Chest
30s
-
20s each side
- Downward Dog
Legs
30s
Warm-up
- Step Jacks
Cardio
30s
- Jog in Place
Cardio
40s
- Arm Circles
Shoulders
30s
Workout
Repeat 5 times- Dumbbell Floor Press
Chest · Dumbbells
16 reps
10 s rest
- Push-Ups
Chest
13 reps
10 s rest
-
Diamond Push-UpsArms
10 reps
10 s rest
- Shadow Boxing
Cardio
50s
10 s rest
- Dumbbell Rows
Back · Dumbbells
16 reps
Cool-down
- Chest Opener
Chest
30s
-
20s each side
- Downward Dog
Legs
30s
In the app, moves that clash with your injuries or missing equipment are swapped automatically.
Keep exploring
Homie Fit Want this as a full plan?
Homie Fit turns a 2-minute setup into a 4-week plan that gets harder week by week and adapts when a workout feels too easy or too hard.
- Personal 4-week plan
- Live AI form check
- 30-day challenges
- Works offline
