15 MINUTE AT-HOME ARM WORKOUT WITHOUT WEIGHTS

This workout will only take 15 minutes of your time and it’s an AMRAP workout which is As Many Reps As Possible in 50 seconds, Rest for 10 seconds and perform the next exercise for the next 50 seconds ect. until you have finished all 7 of the exercises. Once you have completed all 7 exercises rest for 1 minute and repeat the whole cycle again.

Push Ups

One of my all-time favorites for the chest, shoulders, and arms.
50 seconds on, 10 seconds rest

Bent Over Row

bent-over-row-no-weight

Many people perform this exercise with weight, but surprisingly it works great without using any weights. Make sure to focus on flexing on the muscles in your arms and back while pull your elbows back.

50 seconds on, 10 seconds rest

Chair Dips

dips

This has to be one of my favorite triceps exercises. Be sure to drop all the way down until your arms are parallel to the floor and make sure to full extend at the top.

50 seconds on, 10 seconds rest

Up-Down Plank

plank

This exercise is great for the arm and core muscles as you constantly moving.

50 seconds on, 10 seconds rest

Arm Circles

arm-circles
A surprising burner! Just like back in gym class – hold your arms straight out to your side and go through little circles as fast as you can.
30 seconds forward and 30 seconds backwards
50 seconds on, 10 seconds rest

Triceps Push Up

Keep your elbows in to your sides to really isolate the triceps.
50 seconds on, 10 seconds rest

Rolling Side Plank 

T

Great for the front and sides of the core as well as the arms, chest, and shoulders as these areas work hard to stabilize throughout the movement.
50 seconds on, 10 seconds rest

Rest
REST
One minute and then repeat the whole series one more time!

 

You may also like...