Summer is on the way, and if you’ve spent the past few months avoiding the gym or any kind of strenuous work (I feel this), then you might be not feeling in the right kind of shape to stunt on your ex this pool party season. But it’s not too late to get fit (for summer, or in general). A lot of my clients come in wanting to work on their arms, so I’m here to show you an absolute KILLER arm workout circuit you can do right at home, with NO equipment necessary. Not even weights. Trust me, you won’t need ’em. And, even better? All you need is FIVE minutes. If you’re an overachiever, maybe like 15 minutes if you want to do this set a few times through. Set a timer on your phone, and just get to it. Like, you literally can’t ask for an easier workout, so there are really no excuses.
Disclaimer: I’ve created this workout for use on myself and my clients under my supervision. Do not do these moves if you feel excessive strain or pain anywhere in your body.
Bend And Stretch (1 Minute)
Stand with your feet shoulder-width apart, arms out by your side, slightly bent at the elbows, with palms facing the ceiling.
Flip your arms so your palms now face the floor. Focus on LENGTHENING through your lats, shoulders, biceps, and triceps.
Return to starting position.
Shoulder Press To Lat Pull (1 Minute)
With your feet shoulder-width apart, stand with your palms facing out in front of you, bent at the elbows. Your elbows should be slightly behind your back.
Straighten your arms up above your head.
Return to starting position.
Straight Arm Chest Fly (1 Minute)
Standing with feet shoulder-width apart, stand with your arms in a T position with palms facing front. Slowly bring your palms together to touch in front of your chest, keeping arms extended.
Return to starting position.
Chest Fly (1 Minute)
Standing with your feet shoulder-width apart, hold your arms out like a goalpost (football, not soccer) by your head.
Bring the palms and inside of your elbows together, make sure you don’t create a tent shape with your arms. You want to get the inner elbows close, not JUST the palms.
Return to starting position.
Deltoid Raise And Lengthen (1 Minute)
Standing with your feet shoulder-width apart, create a 90-degree angle with your arm with your palms facing each other (like you’re about to do the robot).
Swing your arms up to shoulder height so the palms now face the floor.
Keeping the elevation, slide your arms out in front of you so they’re straight.
Pull back in, return to starting position.
Try to do all 5 of these without resting, then take a minute to shake it off/stretch—and then repeat! Aim for 3 rounds.
Images: Nicole Nam; Shutterstock
