No Gym Needed: 7-Minute Arm Workout
Where there’s a will, there’s a way. Here I go using another one of my clichés, but again, it’s true!
A couple of weeks ago, I kicked off a series of quick easy workouts that you can do anywhere, no gym necessary, to target your main body parts. Because I’m traveling a lot lately, these are totally necessary to stay on track with my wedding workout challenge.
The first series featured a 6-Minute Ab Workout, so last week while in Arizona for my bridal shower, I chose to take on the task of creating a 7-Minute Arm Workout.
Abs are easy to work without weights. Arms on the other hand — well, there’s only so many ways to do a push-up.
I wracked my brain though for a fun, creative way to work the whole arm — triceps, biceps, and shoulder — and came up with several yoga-inspired moves you can try that aren’t totally run of the mill.
That’s the thing about working out while traveling. It has to interesting, or you’re definitely not going to end up doing it.
Though this 7-Minute Arm Workout doesn’t require equipment, I do encourage you to get creative for the first two exercises. You need a little weight to work the biceps, so grab whatever is in sight to put some pressure on your guns.
I used water bottles (commonly found in all hotel rooms), but you could use anything you’re traveling with — books, shampoo bottles, soup cans, etc. Be resourceful. If you can’t find anything, just up the time until your arms really start to burn.
Like I said before: where there’s a will, there’s a way!
Before you jump into the arm exercises, start off with 5-10 minutes of light cardio. It’s always good to get your heart-pumping before a strength training workout to increase the calorie burn throughout your session.
On this particular day, I started off with a quick 1-mile run around my parent’s neighborhood in my new Puma Pulse XT kicks.
These lightweight trainers are super versatile and great for indoor and outdoor workouts. They’re comfy, breathable and stylish to boot.
If you have no where to run, a simple 5-minute mashup of jumping jacks, high-knees, butt-kicks, and mountain climbers is always my go-to cardio warm-up.
Once you’re good and pumped, start on the arms.
Exercise #1: Arm circles (1 minute)
Using water bottles (or whatever you have on hand) extend your arms out to the side, parallel to the floor, and make small fast, circles. Go forward for the first 30 seconds, and backward for the next 30.
Exercise #2: Serve the Platter (1 minute)
Start with your arms bent, palms facing up, and elbows tucked in toward your body. Slowly entend your arms forward at a 45° angle toward the sky. Return to starting position. Repeat with a controlled motion for one minute, engaging your biceps throughout.
*Extra challenge: For the last 15 seconds, keep your arms extended and pulse your palms upward.
Exercise #3: Sun Salutations w/ a Chataranga Pushup (2 minutes)
Begin standing in Mountain Pose with your feet hip width apart and arms at your sides. Raise your arms to the sky, pause, looking up, then let your arms fall forward toward the ground as you hinge at the waist, keeping your back flat.
Place your palms on the ground and step or jump back into plank.
With your arms directly under your armpits, lower your whole body toward the ground, bending your elbows straight back, and keeping them tucked at your side.
Immediately press back up into plank. Step or jump your feet to your hands and raise back up to standing.
Repeat for two minutes, ending in plank.
Exercise #4: One-legged Dog Pushups (1 minute)
From plank, push back into downward dog. Lift one leg high to the sky, keeping it straight.
Very slowly, bend your arms bringing your chest toward the ground.
*Note: Be very careful as this move takes a lot of upper body strength. Go slow, and stop when you feel your arms giving out.
Push back into one-legged dog and return foot to the ground.
Repeat on the other side, alternating back and forth for one minute.
Exercise #5: Rotating Side Plank (1 minute)
Starting in plank, turn the toes to one side and stack or stagger the feet, rotating your body to the side. Lift the top arm up toward the sky. Return to plank, and repeat on the other side, alternating back and forth for one minute.
*Extra Challenge: Add a pushup in the middle.
Exercise #6: Triceps Pushups (30 seconds)
From plank, drop your knees to the ground and form your hands into a triangle shape on the floor, directly below your heart. Lower your chest as close to the ground as possible, letting the elbows bend directly backward. Push back up to starting position.
*Note: Keep your feet/toes on the ground behind you, don’t bend/raise them. This gives your more stability for proper form. << Gunnar Peterson taught me that one!
Exercise #7: Triceps Dips (30 seconds)
Flip over to your butt, and place your palms on the ground behind you with your fingers pointed forward. Bend your knees and place feet pointing up in front of your body, and lift your hips as high as you can.
Maintaining a quick, controlled pace, bend your elbows, then straighten, pushing up and down for 30 seconds.
That’s it, you’re done. For an extra push, repeat the circuit twice!
And don’t forget to stretch it out afterwards.
Get the look:
Puma Studio Watch Me Leave T-Shirt ($30) // Clash Long Tights ($55) // Pulse XT Geo Training Shoes ($70)
Weigh In: Will you try this 7-Minute Arm Workout? What’s the weirdest thing you’ve used in place of weights?
This post is sponsored by FitFluential on behalf of PUMA.
Jennie says:
I don’t carry soup cans with me on my travels ;) but these moves are great. Thanks Whitney! Your blog and enthusiasm has helped me immensely as I change my diet, exercise and overall lifestyle. I feel so much love and excitement for you leading up to your big day! Sending my love :)
Whitney English says:
What? You don’t travel with soup cans?! Strange :)
Thank you so much and I’ll be sending you love as well in your health and fitness journey!!
Les @ The Balanced Berry says:
Love this circuit – especially the downward dog pushups. Definitely need to give those a try!
And I have been known to use my backpack full of textbooks as a piece of workout equipment ;)
Charlsie N says:
hoping this helps :)
Bethann Wagner says:
Super cute outfit (obviously!) and killer workout! I’ve been going to the gym less frequently and needed some at-home workout ideas!
Diane says:
Awesome routine — water bottles seem like they’d be so easy since they’re not super heavy but once you get going, you really feel the burn. Also, love the tights! I have the same Puma ones in black/white. Have a great holiday weekend!
Whitney English says:
Thanks Diane! Glad you liked the routine and found the water bottles worked well!
Olivia says:
I like these workouts because they are effective and don’t require much effort. Although I don’t mind going to the gym to do complex exercises on the machines. The main thing is to find good motivation; buying new gym clothing that makes me look good also works for me. It helps me