Upper Body Training at Home: Build and Burn + Mindset Practice

Here’s a fun at-home intense upper body training routine, that you can quickly do with just your body weight or with minimal equipment.

Training Protocol

  • These exercises are easily super-setted (grouped one after the other)
  • Perform 3 or 4 sets for an intense session with as many reps as you can get per exercise
  • Aim to be moderately out of breath.

Strong Life Mindset Practice

Learn to stay with yourself
Notice your current thoughts
You are either present or you’re off
over there in futures business,
the pasts business,
natures business or other peoples business.

And if you are off over there in thought,
Then whose taking care of your business?

When we leave ourselves, we abandon ourselves.
This reinforces and perpetuates our underlying fear and insecurity.
It’s an ancient habitual escape route – to be off over there.

Learn to stay with yourself.
Notice where your mind dwells.

The idea of ‘whose business are you in’ comes from my favorite Self-inquiry teacher Byron Katie in her 2002 book Loving What is.

It’s a radical approach to try on and explore for yourself and your own self-reflection practice.

Work through the Body

I’ve found that working through the body, the breath, and the meditation/yoga mat is a tactile way into discovering the felt sensation of being present.

Also working under load i.e. resistance or bodyweight training seems to keep the mind focused, alert, and connected in the here and now.

Indeed, any form of body movement can be a fun way to stay connected with yourself, through the thick and thin, the push and pull the light and heavy, the release and resistance as the body moves through space and time.

Not only that movement keeps your natural energy circulating. And reduces stagnation – that stuck heavy, flat, dull feeling.

Get thoughtful insights

Remember to sign-up to get actionable self-coaching techniques for mindset optimization, thought-feeling management, as well as fitness, well-being, and lifestyle tools for a strong mind-body life.

My motto is “Strong Mind, Strong Body,  Strong Life”. If this resonates and you want to learn more from me, remember to get on my personal email list.

PS: have questions?  Let me know and I’ll do a video Q n A for you.



Disclaimer: This content is For Educational and Informational Purposes Only. Not intended to diagnose, treat, cure, or prevent any condition, disease, or illness. Not a Substitute for or to replace Medical Advice. Consult Your Physician or Health Care Provider any time you plan to make changes to your diet, eating, or exercise patterns. No Affiliation to any products mentioned or used in this content. 

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