Upper Body Monday

From Sparkpeople.com:
15-Minute Body Weight Workout using body weight and a towel.
Level: Beginner
Equipment: None
We recommend that you warm up, cool down and stretch during every workout session.

Wall Pushups- Reps: 15 Sets: 2
Exercise Details
Starting Position:
Start facing wall, arms length away, feet slightly apart, legs straight (but knees not locked).
Place hands onto wall, slightly wider than shoulder-width apart.
Action:
EXHALE: Keeping head in neutral position, bend elbows to lower head/chest toward wall, coming as close as you can to it but not touching it.
INHALE: Straighten arms and return to starting position for one rep.
Special Instructions- The further your feet are away from the wall, the more difficult this exercise will be. Also be sure not to lock knees or elbows.
Muscles Worked: Chest, Triceps, Shoulders

Boxer- Reps: 15 Sets: 2
Exercise Details
Starting Position: Stand with feet hip-width apart, knees bent, torso almost parallel to floor. Hug elbows to sides, hands near chest.
Action:
EXHALE: Extend left arm forward (palm down), right arm back (palm up).
INHALE: Hug arms in. Repeat, switching arms.
Special Instructions: Keep back flat and arms parallel to the floor, head in a neutral position looking at the ground.
Muscles Worked: Upper back, shoulders

Isometric Biceps Hold with Towel- Reps: 1 Sets: 2
Exercise Details
Starting Position:
Twist a large towel so that it is in a long straight line. Step onto one end of the towel with your right foot, grasping the other end of it in your right hand (palm in front of hip facing outward). Keep feet slightly apart, knees slightly bent.
Action: Allow enough tension to feel resistance as you curl your right hand in towards your chest. Hold (with tension) at 90 degrees for 30 seconds. Step further away and hold at 45 degrees for 30 seconds. Switch sides and repeat for one set.
Special Instructions: Adjust resistance by stepping closer (more difficult) or away (easier) from the end of the towel in your hand. You should feel enough resistance during each part of the exercise (may need to adjust it by stepping further away from hand at each different angle mentioned). Be sure not to hold breath.
Muscles Worked: Biceps

Isometric Shoulder Hold with Towel- Reps: 1 Sets: 2
Exercise Details
Starting Position:
Twist a large towel so that it is in a long straight line. Step onto one end of the towel with your right foot, grasping the other end of it in your right hand (palm facing down arm at right side). Keep feet slightly apart, knees slightly bent.
Action: Allow enough tension to feel resistance as you raise your right arm up, approaching a parallel line with the floor. Hold at 45 degrees for 30 seconds. Adjust tension (step further away from hand) and hold arm parallel to floor for 30 seconds. Switch sides and repeat for one set.
Special Instructions: Adjust resistance by stepping closer (more difficult) or away (easier) from you’re the end of the towel in your hand. You should feel enough resistance during each part of the exercise (may need to adjust it by stepping further away from hand at each different angle mentioned). Be sure not to hold breath.
Muscles Worked: Shoulders