June 28

30-Minute No Equipment Arm Workout (Video)

By fitness

June 28, 2022




Build higher physique energy at residence with this no gear arm exercise! This exercise targets the again, biceps, shoulders, chest and triceps for a full higher physique burn. Plus we’ll have interaction the abs and core all through the whole exercise!

LET’S GET STARTED

Download Your FREE Workout Plan Here

Download the PDF calendar for this exercise plan so you possibly can simply entry your day by day exercises.

Download Plan

While many higher physique exercises contain gear like dumbbells and barbells, arm workouts with out weights are a good way to work your higher physique muscular tissues — no health club membership required.

Plus, most arm workouts with out weights (suppose planks and push ups) require you to have interaction your core, so that you’ll work the abs on the similar time. That’s why I really like this exercise routine – it’s an higher physique AND core burnout!

Woman performing a push up and shoulder tap in this no equipment arm workout.

No Equipment Arm Workout

What Are The Best Bodyweight Arm Exercises?

The finest body weight arm workouts are advanced and contain a number of muscle teams (together with your core muscular tissues). In a no gear arm exercise, you must actively take into consideration contracting the muscular tissues throughout every repetition. This will enhance muscle activation and make the body weight energy coaching exercise more practical.

Can You Build Bigger Arm Muscles Without Weights?

YES! Bodyweight workouts are efficient and useful to include into your routine to problem your higher physique muscular tissues in new methods. Using your body weight might imply that you would be able to enhance reps to tone and construct robust arms. Again, it’s going to be actually necessary to actively take into consideration the muscular tissues you’re working in every body weight train.

This no gear arm exercise will work all muscular tissues within the higher physique plus your core! You want zero gear and simply half-hour to finish this exercise at residence!

This is a timed interval exercise – which means you do as many reps as attainable within the ‘work’ interval. Your tempo, your tempo (rep ranges will differ from individual to individual).

Workout Equipment:

None! Just your body weight.

Shop My Extra-Large Yoga Mat

I get so many questions on this mat! I've the EXTRA LARGE Mat (8′ x 4′ x 1/4″).

DISCOUNT CODE: NourishMoveLove

Click Here To Shop

Workout Instructions:

Follow together with the guided No Equipment Arm Workout on YouTube, led by private coach Lindsey Bomgren.

Your Workout Looks Like This:

  • 3 Circuits (every circuit comprises 3 STRENGTH workouts and three STRENGTH BURNOUT workouts)
  • Timed Intervals (carry out every STRENGTH train for 40 seconds of labor, adopted instantly by a BURNOUT train for 20 seconds. Then a 20 second relaxation.)
  • Repeat Each Circuit x 2 Sets

Bodyweight Workout For STRONG Arms and Abs!

Workout Outline

CIRCUIT ONE:
1. 2 Plank Walks, Hop to Bear and Shoulder Tap
2. High Plank Walk Outs
3. Jab, Cross, Speedbag
4. Cross Punch
5. Single-Sided Half Crunch to Full Crunch
6. Bicycle Crunch

CIRCUIT TWO:
1. Superman, Plank and Row
2. Prone Lat Pulls
3. Jab, Cross, Hook, Uppercut
4. Hook and Tap
5. Rolling Low Plank and Back Fly
6. Modified Side Plank and Toe Tap

CIRCUIT THREE:
1. Wide Push Up to Narrow Push Up
2. Narrow Push Ups
3. Crab Walk and Alternating Toe Tap
4. Boat Pose and Alternating Toe Tap
5. Single, Single, Double Leg Lowers
6. Scissor Chops

9 Best No Equipment Arm and Ab Exercises

2 Plank Walks, Hop to Bear and Shoulder Tap

Targets: Chest (pecs), shoulders, deep transverse abs, decrease abs, higher abs, obliques, glutes, hips and erector spinae.

woman performing two plank walks, hop into bear crawl position, and alternating shoulder taps

How To Do 2 Plank Walks, Hop to Bear and Shoulder Taps

  1. Start in a excessive plank place along with your shoulders stacked over your wrists, weight evenly distributed amongst all 10 fingers. Pull your kneecaps up in direction of your stomach, toes hip-width aside.
  2. Perform a plank stroll. Walk two steps to the correct by stepping your proper hand and proper foot out, then step the left hand and left foot in. Repeat for a second plank stroll.
  3. Step or soar your toes in to discover a bear crawl place. Knees are stacked underneath hips and lifted off the mat.
  4. Perform an alternating shoulder faucet by tapping the correct shoulder with the left hand, then tapping the left shoulder with the correct hand.
  5. Step or soar your toes out to excessive plank and repeat the plank walks, this time shifting to the left.

Jab, Cross, Speedbag

Targets: Arms, shoulders, again, chest, biceps, triceps, abs, core and calves.

woman performing a jab, cross, speedbag

How To Do Jab, Cross, Speedbag

  1. Start standing, toes hip-width aside, slight bend within the knees, core engaged. Open your hips to the correct so your left foot is ahead and proper leg is again. Bring arms or knuckles as much as “defend” your face in a guard place.
  2. With your left arm, “jab” ahead in direction of the entrance of the room. Pull your left arm again to your defensive place.
  3. Then punch throughout your physique along with your proper hand (crossbody punch). Pull each arms again to defensive place.
  4. Then think about you’re hitting a “speed bag” (consider any sort of boxing film you’ve seen, that is the traditional transfer!) for a two-count. Make massive round motions with every arm as you “hit” your imaginary boxing bag.

Single-Sided Half Crunch to Full Crunch

Targets: Lower abs and obliques.

woman performing a single-sided half crunch to single-sided full crunch

How To Do A Single-Sided Half Crunch to Full Crunch

  1. Lie flat on the ground in your again, totally extending each legs lengthy.
  2. Pull your prolonged left leg in in direction of your physique as you carry out a cross-body crunch bringing your left knee to satisfy your proper elbow.
  3. Send the left leg lengthy once more as you lay flat on the mat.
  4. Then, carry out one other cross-body crunch bringing your left leg in once more, this time tapping your left toe along with your proper hand.

Superman, Plank and Row

Targets: The again muscular tissues, lats, chest, triceps, biceps brachii and core.

woman performing a superman, plank and row

How To Do Superman, Plank and Row

  1. Start in a excessive plank place along with your shoulders stacked over your wrists, weight evenly distributed amongst all 10 fingers. Pull your kneecaps up in direction of your stomach, toes hip-width aside.
  2. Bend your elbows as you decrease right down to the ground so that you’re mendacity in your abdomen. Then lengthen your legs and arms out away out of your physique.
  3. Squeeze your glutes and hamstrings to interact your posterior chain as you concurrently raise your legs and arms off the mat.
  4. Slowly decrease your legs and arms again in direction of the mat to return to the beginning place.
  5. Then, push your self up right into a excessive plank place and carry out a row on the correct arm, bringing your proper hand again to satisfy your proper hip.
  6. Return your proper hand to the mat, then carry out a row on the left arm.
  7. Repeat this the superman, plank and row sequence.

Jab, Cross, Hook, Uppercut

Targets: Arms, shoulders, again, chest, biceps, abs, core and calves.

woman performing a jab, cross, hook and uppercut

How To Do A Jab, Cross, Hook, Uppercut

  1. Start standing, toes hip-width aside, knees bent, core engaged. Open your hips to the correct so your left foot is ahead and proper leg is again. Bring arms or knuckles as much as “defend” your face in a guard place.
  2. With your left arm, “jab” ahead in direction of the entrance of the room. Pull your left arm again to your defensive place.
  3. Then punch throughout your physique along with your proper hand (crossbody punch). Pull each arms again to defensive place.
  4. Then, carry out a “hook” along with your left arm, flexing your bicep as you curl your left arm in a half circle in direction of the entrance of the room. Pull your left arm again to your defensive place.
  5. Then, carry out an “uppercut” along with your proper arm. An uppercut is a hooking movement that begins low and comes up, with a flexed bicep. Think about touchdown your punch beneath somebody’s chin. Pull your proper arm again into your defensive place.

Rolling Low Plank and Back Fly

Targets: Upper abs, decrease abs, obliques, transverse abs, shoulders and again.

woman performing a rolling low plank and back fly

How To Do A Rolling Low Plank and Back Fly

  1. Start in a low plank place or forearm plank. Shoulders over elbows, forearms resting on the mat, core engaged. Neutral backbone.
  2. Rotate to the left, discovering a facet plank place. As you accomplish that, carry out a again fly by bringing the left arm up, elbow bent at 90-degrees. Think in regards to the muscular tissues working in your again as you flex throughout this motion.
  3. Drop the left arm again to the mat as you come back to a low plank place.
  4. Then alternate the motion, rotating to the correct this time.

Wide Push Up to Narrow Push Up

Targets: Chest, shoulders, triceps, again, abs and core muscular tissues.

woman performing a wide push up to narrow push up

How To Do A Wide Push Up to Narrow Push Up

  1. Start in a excessive plank place along with your shoulders stacked over your wrists, weight evenly distributed amongst all 10 fingers. Pull your kneecaps up in direction of your stomach, toes hip-width aside.
  2. Hold this plank place, sustaining a straight line along with your physique, gaze barely in entrance of you.
  3. Walk every hand out so that you’re in place to carry out a large push up.
  4. Then slowly decrease your chest down in direction of the bottom as your elbows fall again in direction of your hips (not out to the edges).
  5. Once on the backside of your push up, exhale as you push again up into excessive plank place.
  6. Then stroll every hand again in so that you’re in place to carry out a slender push up.
  7. Slowly decrease your chest down in direction of the bottom as your elbows fall again in direction of your hips, then exhale as you push again up into excessive plank place.

Crab Walk and Alternating Toe Tap

Targets: Shoulders, triceps, quads and core.

woman performing a crab walk and alternating toe tap

How To Do A Crab Walk and Alternating Toe Tap

  1. Start sitting on the ground along with your toes hip-distance aside in entrance of you and your arms behind your again, fingertips dealing with your butt.
  2. Engage your core as you raise your hips off the ground (consider the place you’d discover to carry out tricep dips).
  3. Start “walking” ahead by shifting your left hand adopted by your proper foot; after which your proper hand adopted by your left foot. Walk three steps ahead.
  4. Raise your left foot up and faucet the left toe along with your proper hand. Keep your core engaged the whole time, hips keep raised off the ground.
  5. Lower the left leg and proper arm again right down to the mat and stroll three steps again.
  6. Raise your proper foot up and faucet the correct toe along with your left hand earlier than repeating the crab stroll ahead.

Single, Single, Double Leg Lowers

Targets: Deep transverse abs and decrease abs.

woman performing single, single, double leg lowers

How To Do Single, Single, Double Leg Lowers

  1. Start mendacity flat on the ground. Lay flat along with your arms at your sides and lift your legs straight overhead.
  2. With management, decrease the correct leg right down to the mat till the correct heel practically touches the bottom. Then increase the correct leg again as much as meet the left leg.
  3. With management, decrease the left leg right down to the mat till the left heel practically touches the bottom. Then increase the left leg again as much as meet the correct leg.
  4. Finally, with management, decrease each legs right down to the bottom till the heels practically contact the bottom. Then increase each legs again up.

A 2-week, body weight exercise plan with new exercise movies DAILY – ZERO gear wanted, half-hour a day, 5 days per week!

If you appreciated this exercise, obtain the free 2-Week Bodyweight Training Plan right here.

Zero30 Bodyweight Workout Plan

Pin this No Equipment Workout: Zero30, Day 7

No Equipment Arm Workout: Arms and Abs pin for Pinterest

More Arms and Abs Workouts Like This:

This submit contains affiliate hyperlinks. I do earn a fee for merchandise bought utilizing these hyperlinks (at no further value to you). Thank you for supporting Nourish Move Love, making the content material you see on this weblog attainable.



Source link

Direct Your Visitors to a Clear Action at the Bottom of the Page