Arm Day, No Equipment Needed

Warm-Up (5 minutes)

1. Arm Circles

   • Stretch your arms straight out to the sides and make small circles forward for 30 seconds, then backward for 30 seconds.

2. Shoulder Rolls

   • Roll your shoulders forward for 30 seconds, then backward for 30 seconds, exaggerating the movement.

3. High Knees with Punches

   • Jog in place, lifting your knees high while punching forward alternately. Keep your arms extended.

4. Dynamic Arm Swings

   • Swing your arms across your chest and then open them wide, alternating which arm goes over the other.

5. Wrist and Forearm Stretches

   • Extend one arm in front, palm facing up, and gently pull your fingers back with your other hand. Hold for 15 seconds on each side.

Workout (20 minutes)

Complete 3 rounds of each circuit.

Circuit 1: Strength Builder

1. Push-Ups (10-15 reps)

   • Start in a high plank with hands slightly wider than shoulder-width. Lower your chest to the floor, keeping your elbows at a 45° angle, then push back up. Modify by dropping your knees if needed.

2. Tricep Dips on the Floor (12 reps)

   • Sit with knees bent, hands on the floor behind you, fingers facing your feet. Lift your hips slightly and bend your elbows to lower your body, then straighten your arms.

3. Plank to Shoulder Tap (20 taps)

   • In a high plank position, tap your right hand to your left shoulder, then your left hand to your right shoulder. Keep your core tight to avoid swaying.

Rest for 1 minute

Circuit 2: Sculpt & Tone

1. Arm Pulses (Palms Up) (30 seconds)

   • Extend your arms out to the sides at shoulder height. Pulse your arms up and down with palms facing up.

2. Arm Pulses (Palms Down) (30 seconds)

   • Continue pulsing with arms extended, but flip your palms to face the floor.

3. Plank Up-Downs (10 reps)

   • From a forearm plank, press up to a high plank (one arm at a time), then return to your forearms. Alternate leading arms.

Rest for 1 minute

Circuit 3: Burnout Blast

1. Bear Crawl Hold with Shoulder Taps (30 seconds)

   • Start on all fours, lift your knees an inch off the floor, and hold. Tap your right hand to your left shoulder, alternating sides.

2. Wall Push-Ups (12-15 reps)

   • Stand a few feet from a wall. Place hands on the wall at shoulder height and width. Bend your elbows to bring your chest toward the wall, then push back.

3. Side Plank with Arm Reach (30 seconds on each side)

   • In a side plank, extend your top arm toward the ceiling, then thread it under your body. Return to start and repeat.

Rest for 1 minute

Cool Down (5 minutes)

1. Child’s Pose

   • Sit back on your heels, arms extended forward, and hold for 1 minute.

2. Arm Across Chest Stretch (30 seconds per side)

   • Pull one arm across your chest with the opposite hand. Keep your shoulders relaxed.

3. Overhead Tricep Stretch (30 seconds per arm)

   • Raise one arm overhead and bend at the elbow. Use the opposite hand to gently press the elbow.

4. Wrist and Forearm Stretches

   • Repeat the wrist stretch from the warm-up for 1 minute.

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