Workouts You Can Do Anywhere: Arms

For the third workout in our Workouts You Can Do Anywhere series (see: booty and abs here), we’re focusing on arms. Strong arms are important because of all the things we need to carry around—groceries, oversized handbags, luggage, kids—plus it’s fun to show off toned guns a la Michelle Obama.

This 10-minute circuit created by my trainer and friend Michelle Kuhnreich of Booty by Mich is genius because you can do it anywhere, you don’t need any equipment, and you are guaranteed to feel the burn. (My triceps were on fire after filming the video below.)

As you’ll see, this workout is made up of three quick circuits that tone your biceps, triceps, shoulders, and more. Plus, Michelle finishes up with some nice stretches. 

Keep scrolling to check out the video and step-by-step instructions below. If you’re feeling super ambitious, you can run through the circuit twice.

Workouts You an Do Anywhere: Arms

CIRCUIT #1: Repeat 3 rounds in 3 minutes (no rest between rounds, alternating between two movements)

Push-ups for 30 seconds

From a high plank position, lower your knees to the ground, and then lower your upper body down until your chest nearly touches the floor. Push back up to a high plank.

Burpees for 30 seconds 

From a squat position, jump up and reach arms overhead, and then bring hands back to the ground. Jump your feet back to softly land in a plank position. Jump your feet forward so that they land just outside of your hands. Reach your arms overhead and explosively jump up into the air

Circuit #2: Repeat 3 rounds in 3 minutes (no rest between rounds, alternating between two movements)

Tricep dips for 30 seconds

Sitting with your feet on the floor and arms touching the ground behind you, straighten your arms so that your butt hovers off the ground. Lower your body until your booty touches the ground, and then engage your triceps to press back up.

Up-down planks for 30 seconds

Begin in a low plank position on your forearms. Push your right hand to straighten your right arm and then your left, coming into high plank. Using one hand at a time, lower back down to low plank position.

Circuit #3: Repeat as many rounds as possible in 4 minutes 

Wall angels (6x)

Standing against a wall, lower down into a squat. Keeping lower back on the wall, pull shoulders down and back. As you inhale, straighten arms up into a V. Exhale and draw arms down, pulling elbows into your waist. 

Crossover mountain climber with elbow dips (10x)

Start in a high plank position. Bring right knee in toward left armpit, dipping elbows at same time, then return to starting position. Bring left knee in toward right armpit, dipping elbows at same time, then return to starting position. 

Swimmer push-ups (4x)

Lying on your stomach, toes touching the ground, reach forward and then pull your arms back, like you are doing the breaststroke, two times. Press up to full plank, lower back to knees, and then down to your stomach to “swim” again.

*Modification: press up to knees rather than full plank

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  • Cathleen

    I’ve been looking forward to this one! I’ve been working through the others (alternating days, ’cause ouch! I’m out of shape lol), and I love that the basics are so quick and don’t require any equipment. I plan to work up to repeating the circuits, too. Thanks for sharing, Gen and Michelle!

  • Balenda Atkins

    Very tough but fulfilling workout thanks I really enjoy these kinds of posts.

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