Here is part 2 of the “Arm Workout” series. Workout number two is designed to tone up your arms using nothing but your body weight. Because you are only using your body weight these certain exercises are great to do at home! That’s right no gym required.
To start out every workout you should warm up the muscles that you are going to be exercising. For this particular workout you should try and get your arms warmed up and loosen them as well. Here is a list of warm ups and how long you should do each of them.
- :30 Second Jog (In place is fine)
- :30 Second Jumping Jacks
- :20 Second Small Arm Circle (Forward)
- :20 Second Small Arm Circle (Backward)
- :30 Second Arm Swings (With Hands reaching out to each side at shoulder height, Then cross the arms as far as you can in-front of you, Then swing back out to each side)
- :30 Second front Jumping Jacks
- :30 Second Crossover Jacks
- :30 Second Jump Rope
- :30 Second Jog in place
After completing the warm-up give yourself a minute to take a drink of water and get yourself ready for the workout. Try and not wait to long before starting your actual workout though, we do not want to cool down the muscles that we just warmed up.
15 Push ups
- Modified them if need be.
15 Plank ups
- Start in high plank. Bend one arm to bring your elbow and your forearm to the floor, then bring your other arm down so you are in a forearm plank. Push back up to the start position, placing each hand where your elbows were. Repeat this movement, making sure to alternate sides with each plank up.
20 Triceps Dips
- Now I know you read no equipment required earlier, but in reality all you need is a sturdy chair or you can simply use your sitars.
- Start standing with feet hip-width apart, bend forward at your hips and place the palms of your hands on the mat. (If you can’t reach your palms down the the floor bend your knees if needed) Then you will walk your hands forward so that you’re in high plank. Your shoulders should be directly above your wrists.
- For an extra little challenge, add a push-up. Walk your hands back toward feet and stand up then repeat.
20 Shoulder Taps
- While in a high plank alternate tapping your shoulders with each hand.
10 Lateral Plank Walks (Each Side)
- First you start in high plank with your shoulders above your wrists and core engaged. Step your right foot and your right hand to your right side immediately following with your left foot and your left hand. With this you will take a 3 steps in one direction, then walk in the opposite direction doing the same thing.
15 Dimond Push Ups
- Start in high plank with your hands together so that your thumbs and forefingers form a triangle on your mat. Bend your elbows and lower your body towards the ground to do a complete push-up.
20 Elevated Push Ups
- Start in high plank with your hands resting on the stairs or a sturdy chair. Keeping your elbows close to your torso and bend your arms to lower your body to meet the top of the stair or chair. Then, push yourself up to straighten your arms back out.
Here is just a simple list of 8 great exercises that when combined make an incredible arm workout. With any exercise make sure to always be careful. If you feel that it is to difficult for you take a break and try to get back into it. At that point if you still have that feeling then try to do just a little more each day until you are able to complete the workout.
Try this workout and let us know how it worked for you! Keep living that healthy lifestyle!