Name: Playbook - Izabela Siuda - Arm Workout without Equipment. No Weights Arm Exercise.
Uploaded: 2024-04-20T15:05:15.682Z
Duration: 14 min
Description: Arm Workout without Equipment. No Weights Arm Exercise.

This workout helps to strengthen and tone arms at home or at the gym with no equipment!

You don't need any dumbbells neither barbell to shape your arms.

Get lean and firm arms with these exercises!

Level: intermediate to advanced

🇵🇱 Ten trening pomaga wzmocnić i ujędrnić ramiona w domu lub na siłowni bez sprzętu!

Nie potrzebujesz żadnych hantli ani sztangi do kształtowania ramion.

Uzyskaj szczupłe i jędrne ramiona dzięki tym ćwiczeniom!

Poziom: średnio zaawansowany do zaawansowany

- Stand in a staggered position with both fists guarding your face
- Punch with your front fist while blocking your face with the other hand
- Punch with your other fist while rotating your hip forward. Repeat the move.

Punches

- From kneeling position 
- Place your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

Box push-up

- Bend at the elbows to lower down, keeping your feet forward of your body
- Keep your elbows close to your body and your torso tipped forward 
- Extend your arms engaging your chest to push up

Bodyweight dips

- Begin by standing tall, bend at the waist and place hands on the floor
- Walk your hands out until your body is flat
- Walk your hands back towards your feet reversing the movement back to starting position
- Repeating the entire sequence for time or reps

Inchworm to push-up

- Start with your knees on the floor and your arms extended
- Bring your elbows down
- Extend your arms engaging your triceps

Modified bodyweight tricep extensions

- Hands directly under your shoulders
- Back is not flat, upper back slightly rounded and crunch your abs
- Keep entire body tight as you hold position for time

High plank hold

- Start in a plank position with your feet on an elevated surface
- Bring your elbows down to the ground 
- Extend your arms engaging your triceps

Elevated tricep extensions (bodyweight)

- With your hand on the floor at about shoulder width raise your chest 
- Bring your back up 
- Focus on breathing and form

Cobra to high plank

- From a high plank
- Using your core
- Alternate raising your knees to your elbows

High plank knee ups

- Start in a high plank position
- Keeping your legs straight hop your feet forward into a pike
- Hop your feet back out to plank
- Repeating the sequence for time or reps

High plank hop to pike

- Clasp your hands behind your back with your palms together 
- Straighten arms then rotate them so your palms face down
- Raise your arms up behind your body and hold

Standing biceps stretch

- Reach your hand behind your head
- Grasp your elbow and gently pull
- Hold for 10 to 20 seconds, then switch sides

Arm Workout without Equipment. No Weights Arm Exercise.

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