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One of the primary factors standing in the way of any good health and fitness program is the misbelief that in order to get fit you need weights – either a gym membership, dumbbells, fitness bands, etc. Nothing could be further from the truth! You can get in a great workout in your own home with just a little creativity and a desire to shred! Today I’m sharing one of my favorite at-home arm workouts that doesn’t require a single weight! Let’s get it started…
I find this workout to be most effective when performed in an AMRAP style. The goal is to get through As Many Reps As Possible in the time you’ve allotted for yourself. I recommend at least 15 minutes and as many as 30. Grab your timer and see how many times you get through…
15 Triceps Push Ups
(You may have to do them on your knees. Just make sure you get through 15 rounds each time.)
(You may have to do them on your knees. Just make sure you get through 15 rounds each time.)
10 Isometric Biceps Holds (5 seconds each)
Isometrics is simply a muscle contraction without joint movement. Bend your right elbow to 90 degrees. Use your left hand to keep your right forearm still as you flex your right arm as in performing a curl. Hold this contraction for 5 seconds and then relax.
15 Triceps Dips
Feet on the floor works great; if they’re to easy then find a bar stool or chair or something that you can kick your feet up onto.
10 Inverted Rows
Sometimes can be a little tricky to get set up in the right position, but one of the best at-home arm/back exercises you can find as soon as you do! Lay on your back under a table. Reach up with your hands and grab the edge of the table. Pull through your arms and back to bring your chest up to the table. Slowly return to starting position.
Sometimes can be a little tricky to get set up in the right position, but one of the best at-home arm/back exercises you can find as soon as you do! Lay on your back under a table. Reach up with your hands and grab the edge of the table. Pull through your arms and back to bring your chest up to the table. Slowly return to starting position.
(Make it easier by bending your knees; more difficult by straightening out your legs.)
60 seconds Up-Down Plank
Polish off the set with a little core action – sweet burner for already-fatigued arms!
Repeat sets of these 5 exercises as many times as possible in a given time period (15-30 minutes) for a complete arm burner at home with zero equipment!
Looking for more awesome workouts like this one? You might be into our 8-week Beginner Workout and Advanced Workout programs! These ebooks contain over 50 workouts each, delicious healthy recipes, and everything you need to Tone and Tighten! (Click the pics below to be taken to more info about the books)
Make it happen,
Jared
