They also help tone and strengthen your arms and upper back. Slowly bend elbows to lower body toward the floor. Get smarter than stress with a little help from adaptogens. Lying on your right side on the floor, lift your core up. We put together eight exercises you can implement into your routine or into 5 minutes of a busy day while you cook dinner, take a break from your desk, or watch Netflix. All rights reserved. You don’t need a $150 gym membership or weights to build strong arms. How to handle a physician who doubts or dismisses your symptoms. Some even engage your core and glutes enough so you can complete a full-body routine. This exercise primarily focuses on your bicep muscles but also works your deltoids and core. Our website services, content, and products are for informational purposes only. RELATED: 11 Exercises for Your Biceps and Triceps. Everything is out of stock! Doctors explain how to tell if you have a head cold or something more serious that requires medical attention, such as the flu, strep throat, meningitis, or mono. Day 1: Arms and Shoulders Beginner Workout. Trainer Roxie Jones, NASM-CPT, a … Bring knees up to a high plank and repeat. These could be done at home or in a hotel room if you are travelling. Put a spin on a traditional plank by moving side to side. Repeat. Can You Lose Weight Faster by Exercising on an Empty Stomach? To tone your chest and arms, begin by placing your hands on the floor directly beneath your shoulders. Complete 8 reps with one arm then switch. All these moves will feel much easier if you’ve been training your upper body—even without weights. All you need is a strong determination and a time of about 30 minutes to start with the beginner’s workout plan. Start in a high plank position with hands flat on the floor about shoulder-width apart, and wrists stacked under shoulders. Lift arms, shoulders, chest, and legs off the floor and hold. If you usually go for the 5-pound dumbbells at the gym, it might be time to up your game. © 2005-2020 Healthline Media a Red Ventures Company. Traditional arm exercises like bicep curls and shoulder presses work great for strengthening the upper body—but they usually require some weights to get the best benefit. Try this 10-move arm workout at home for when you don't want to leave your house to go to the gym, or need to get in a quick sweat session. Health.com is part of the Meredith Health Group. Bend your legs in a 90-degree angle with your feet planted firmly on the ground, or extend them out in front of you (but don’t lock your knees). Keeping your body in one straight line from shoulders to heels, bend elbows at a 45-degree angle to your body, and lower to the floor with control. Start in a high plank position with hands flat on the floor about shoulder-width apart, wrists stacked under shoulders. Straighten arms again, using triceps to push yourself up. She’s always in search of wellness in mind, body, and spirit. Throw 15 hard punches with one arm before switching to the other arm. Upon returning to your starting position, lift one arm off of the ground, and extend your hand toward the ceiling. Press back into right hand, then left hand to return to a high plank. In fact, to achieve strong, fit, and sculpted arms, there’s no fancy equipment required. Stand with your feet hip-width apart and your back straight. Tap right hand to left shoulder, then return to start, keeping abs and glutes engaged to keep hips as stable as possible. Continue walking side to side until your time runs out. Extend the exercise by 30 seconds or more if you need more of a challenge. Strengthen your shoulders and arms with simple, yet effective circular motions. (Although don’t forget to stretch to warm up your muscles and prevent injury before tackling these moves.). Step feet back into a plank position, keeping your body straight from your heels to the crown of your head. Complete 10 pushups for one set and do 3 sets total.