Summer is here and when it comes to bikinis, tank tops and sundresses, your arms are in the spotlight. To keep your upper body looking flawless, Workout Anywhere cofounder Jessica Rundle put together her favorite “Anywhere” arm sculpting exercises that require no equipment what-so-ever (except for the bonus options)!

The routine below is divided into three bodyweight circuits. Perform the exercises in each set back-to-back, then enjoy a quick break before moving on to the next circuit. You’ll end the workout with a quick round of burpees only because they work every time and you’re worth it!

Combining [the below] exercises together because they not only target your arms, but engage your shoulders, back and your core, too. Ending the routine with burpees will give you a high-intensity, explosive finish that will leave you breathless as burpees always do.

Watch the videos below to learn how to perform each exercise. Do your best to perform the entire workout once—it should take you about ten minutes, so no excuses! If you’re ready to turn on Beast Mode, rest for 90 seconds, then repeat the entire circuit one more time.

Arm Sculpting Circuit #1:

  • Dynamite Push-ups (10 times)
  • Tricep Push-ups (10 times)
  • Dips (10 times)
  • Butt Kickers (50 times)
  • <Repeat All 2-3 times, then move on to the next circuit.>

Dynamite and Tricep Push Up “How to”: Start in the push up position position and keep core tight. Come down to the ground and do a half jumping jack (with the legs) as you lower your body weight. Then press back up. That’s one.

Tricep Push Up: Bring index fingers and thumbs to meet, forming a triangle under chest. Bend elbows and lower torso as close to ground as possible. Push through palms to straighten arms. Modify this move by dropping to knees. Do 10 reps.

Arm Sculpting Circuit #2:

Core Planks are a pretty common core exercise that literally work every time. Watch the video to get started and hold for 30 seconds to 1 minute per set.

If you’re more advanced, try Plank-Ups. Start in a forearm plank. Keeping abs tight and spine long, pick up right arm and right palm on ground. Repeat on left side, ending up in a high-plank position. Next, reverse the movement, replacing right palm with right elbow and left palm with left elbow. That’s 1 rep. Be sure to keep hips still and facing the ground throughout the routine. Do 10 reps, alternating starting arms with each rep.

Start standing with feet hip-width apart. Hinge forward at hips and place palms on floor, bending knees as needed to reach. Walk hands forward so that you’re in a plank position. Do 1 push-up, keeping elbows close to torso, dropping to knees if needed. Walk hands back toward feet and stand up. That’s 1 rep. Do 10 total. Rest for 30 seconds.

  • Core Plank 30 seconds – 1 Minute
  • Inchworm Push-Ups – 10 times
  • <Repeat 2-3 times, then move on to the last circuit.>

Arm Burnout Exercise #3:

Everyone loves burpees. Okay, it’s a love, hate relationship as our members know. However, they literally work every time and work then entire body in one movement.

To get started,  stand all the way up, then squat down until hands touch floor and kick feet back into a plank position. Drop chest to floor, then jump feet wide, then to the sides of hands, then back to standing position. Jump up and immediately move to the next rep.

*Do as many reps as you can for one minute. Your goal is 15-20 reps. If you’re a beast, keep going until you reach 50!

What do you think about “The No-Equipment Arm Workout You Can Do ANYWHERE?”

Please comment below on your progress and don’t hesitate to share this post with your friends. Weights are not needed for toned, sexy arms and one can literally perform this routine anywhere.


Coach Justin
Coach Justin

Justin and Jessica Rundle are Spokane natives and the founders of Workout Anywhere (a Northwest fitness training app for busy parents, by busy parents). In addition, the two are the official strength & conditioning coaches for Mt. Spokane High School. To Learn more about Jessica and Justin Rundle, click here: Meet Team RundleFit.

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