It’s that time again! Time for Workout Wednesday!
When someone has toned arms, it gives the overall impression of fitness. Try this 20 minute arm workout to build strength in your biceps, triceps, and shoulders and get that lean appearance that looks great in short sleeves and tanktops.
Total Arm Workout
3 rounds back-to-back
~20 minutes total
Warmup: Boxer shuffle + jabs for 60 seconds
- Hold your hands up in a boxing stance
- Bounce from foot to foot in a boxer shuffle while alternating right and left forward punches (jabs)
Exercise 1: Close-arm pushups x 10 (triceps exercise)
- With hands on the ground at shoulder width and directly below your shoulders, do 10 pushups
- Beginner modifications:
- Balance on knees instead of toes
- Pushup against a surface (countertop, table, edge of couch, etc.)
Exercise 2: Hug pushups x 10 each arm (triceps exercise)
- Lie on your right side with knees bent
- Hug your right arm across to your left ribs
- Place your left arm on the ground with fingers pointing right and use your arm to lift your upper body
- Perform 10 reps and then switch to your left side for 10 more
Exercise 3: Reverse hands pushups x 15 (biceps, triceps, and shoulders exercise)
- Place hands on an elevated surface (countertop, table, edge of couch, etc.) with fingers facing you
- Perform 15 pushups, focusing on squeezing your biceps
- NOTE: I’m doing the advanced version of this exercise by performing it on the ground
Exercise 4: Down-down-up-ups (shoulder exercise) x 20
- Get into pushup position, balancing on your knees
- Go down onto your right, then left elbow
- Return to pushup position with your right, then left arm
- One set of down-down-up-up is a rep. Complete 20 reps!
Exercise 5: Arm circles for 60 seconds
- With arms in a T position, make circles the size of a softball for 60 seconds with no rest
What I’m wearing: Target bra and leggings, Adidas hat, Nike Air Max 2015 (Black/Flash Lime/Hyper Punch)
Remember – this workout must be completed 3 times in a row! Good luck, and let me know in the comments if you try it!
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jared's mum says
these sure are interesting workout for a toned arm! i need this. i am not sure about the push ups, though, but i can give the other exercises a try.
Jennifer says
I’m loving this workout series you guys are doing! I”m in the process of getting back into fighting shape, and these have been a big help to me.
Raijean says
I’m doing these tonight, I’ve been looking for an arm workout. This will help get rid of the flab.
Adrienne says
I’m going to the gym tonight to do arms, so I’m glad that I read this post! Those reverse hand pushups look intense!
Karlyn says
I’m having my workout too but I like the most is my lower body only, but I think this is great to try.
Shell Feis says
My arms are one of two body parts that bother me the most- and it doesn’t help that I wear tank tops every day because it’s so hot here. Thanks for the moves!
Chantal says
Great post, I love how detailed your post is for each of the exercises! Thanks so much for sharing!
BEcka says
These are great workouts. I need to do more stuff like this. 🙂 love the animated pics. 🙂
Jason Young says
Great stuff. I actually have a gym membership but never make it to the gym so it’s good to have some workout tips for home.
Angie says
Well, if this gets me arms like yours I’m in! Seriously though, I love a good target workout and my arms def need it!
Lena says
Beautiful arms. I am making a note of it – time to get back in shape
Stephanie says
My teenager will definitely want to try these. She’s always wanting to tone her arms.
M from The Stay-at-Home Life says
I’ve been working on my arms, I’ll give these a try.
Shannon Peterson says
Um, WOAH – especially that reverse hand pushup looks killer!
Annemarie LeBlanc says
Oh wow. These exercises require a lot of strength to do! I’d probably be able to do the arm circles.
Ashleigh Walls says
That looks like quite the workout. I wish my wrists could handle that.
ricci says
This looks like an amazing arm workout!! I need to try this sometime!!
Ana De- Jesus says
You have abs of steel you must workout a lot it pays off!
Kira T says
This is awesome. You’re inspiring… i need to get my bum in gear lol.
Heather says
Wow, you are super fit. I have been gaming it up, and walking and running, and not seeing a difference. Not sure what I’m doing wrong. I’m focused on the tummy, but it’s not going anywhere.
CourtneyLynne says
Omg this sounds like a great work out! I like that it’s only 20 minutes. I think I Could manage that!
Angelic Sinova says
Only 20 minutes? I think I’ll be able to handle that (although I once did a 10 minute workout that was CRAZY intense!) Can’t wait to try this out <3
Maya says
Wow this is a great resource
Krystal says
I need to give this a try! I recently just started doing Cize!
Jennifer Tammy says
Oh I’ve never heard of reverse push-ups and honestly if I had pictured them I would have pictured tricep dips, lol. Thanks for the great demos.
Kristin says
I’m going to have to try this one! Looks brutal…Just how I like it!
Holly Thomas says
I wish I could do these, but nerve damage in both arms makes it impossible.
Lisa Rios says
My goodness, you look absolutely gorgeous & fit. If I could do atleast half of what you do, I think I will stay much perfect. These are some real great workouts that I would love to try everyday.
Babita says
I have just started training for 5K and I know it is a long road ahead. Will definitely check back and catch up with all the exercises.
Christie says
You had me until exercise 3. No way I could complete that one right now! Great motivation
Christopher Sorel says
dang wish my shoulder would let me do those but 2 separations and no strength in it
Lois Jones says
Oh I so wish I could do some of those. Just watching made my knees hurt! And you look fantastic!!
dari says
I like the detail you went into. I’ll try them later today.
Kristen says
I really need to get moving on arm workouts. these are great tips!!!
Amy C. says
Wow, these look rough, but I totally need them!
Janell @ Saving You Dinero says
You have so many great exercise tips. I need to remember these when I can workout.
Toughcookiemommy says
Wow, your arms are really strong. These exercises really work wonders on your muscle tone.
Erika says
Fantastic suggestions for great looking arms. I need to come back to this article when I’ve got my cat healed.
Amy Z. says
I have to try these – I could use stronger arms! Love the cute workout leggings too.
Toughcookiemommy says
I would like to try these exercises too. I need to work on my upper arms.
Emma Spellman says
You look amazing. I have a long way to go before I can do this, but I am trying to get to this point!
Up Run for Life says
These are great arm exercises. Thank you for sharing, these are excellent for strength training.
Tess says
Thank you for the arm workout! I really need to tone up my arms.
Ourfamilyworld says
You make it seem so easy! I need to try this.
hopscotchnjb says
Great workout! its really impressive, thank you for the tips. I have been looking for some simple arm exercises
Dogvills says
Those are difficult moves, but you do them without effort. I will try this.
Amanda || Growing Up Madison says
I hate working out and pushups has always been my worst. Your daughter makes it look so easy Liz.
Erinn S says
This is great. I had a neck injury and now that I am healed, I need to work my arms and shoulders again
Ron says
Great workout! I think I can do all of them at home. Thanks for sharing this.
Jamsine says
Impressive! I needed some new arm moves and these are perfect!
Chrystal | YUM eating says
Thank you for this. I have been looking for some simple arm exercises to help me build strength and work through some pain issues.
Rachelle J says
Oh I have been looking for a great arm exercise. I will be doing this today!
Melissa says
Okay, I think I can handle the arm circles! You are amazing!
Jeanine says
This all looks great. I’m not quite ready for this stuff yet, I just started jogging again and eating better working out is next!
Valerie says
If there is one spot I would like to work on the most right now, it would be my arms. Thanks for this workout.
Wendy @ ABCs and Garden Peas says
These look like some great arm workouts. I especially want to try the hug pushup! I am going to save this for later. Thanks for sharing!
Mykidsguide says
I love your workout Wednesday posts because I learn about easy workout routines. I think I can handle this although it would be challenging at first.
Bismah says
Really great looking workouts! I would love to become more fit and give some of these a try.
Maureen says
Well I can see why you have nice arms. Those exercises are killer.
Rachel Mouton says
Thanks for the great tips! My arms are my problem area.
Tatanisha Pitts-Worthey says
Oh wow, I’m not sure if I could do this. This sure looks like a great arm exercise though.
Valerie Remy-Milora says
What a great set! I’ve never tried the HUG push up and can’t wait to try it!
victoria says
What a great workout for Wednesday! it is perfect to my upper body work out but push ups was really hard for me.
Notorious Spinks says
These looks great! I’m not ready for the floor exercises yet but I’ll keep these bookmarked. BTW, your daughter is just gorg. 🙂
Aimee Smith says
Wow, this is such a good workout! I have really been working on my arms, I want to try this for sure!
Sabrina @ Dinner, then Dessert says
My arms could really use the work! Thanks for the workout, as usual!
204 Park says
Your posts are SO motivating! And those pushups look killer – I’m adding them to my routine
Lorane says
Its so true about the toned Arms .. the minute I see a person with toned arms I assume they must work out. 20 minutes should be enough to get a good work out in
Debra says
Oh my word. That is intense! I am going to try this tomorrow!
Annie M says
You are the total workout lady! Major kudos to you for looking good & sharing these with others 🙂
Jonathan Key says
Looks like a great way to buff up your arms. Love all the pictures!
Ann Bacciaglia says
I need to start working out my arms. This looks like a great way to tone up your arms in no time. I will have to give it a try.
Claudette says
Nice looking workout and results!
Chelley @ A is For Adelaide says
I’ve never seen pushups like that! It looks like it would kick my butt! I need to try this workout!
Ellen ThatChicMom says
My arms hurt just watching her do those BUT I really need to get my arms in shape. I need to start small but I am going to try some of these.
Amber NElson says
My arms are horrible. I need to get these things toned up!
Ashley Sears says
This workout looks like a great one to get rid of that under arm flap. Your arms are magnificent.
Maggie says
I am seriously lacking in upper body strength. I can barely do a push up so this is perfect for me!
Trisha says
This looks like a great arm workout! I’m not sure if I would be able to do those close-arm pushups but I will definitely attempt it!
Jody Smith says
I am pretty sure that I would not look that good doing this…. Thanks for the simple tutorial, your breakdown makes it seem doable.
Laura Gregory says
I am in awe as I watch this. The reverse hand push up…OUCH!!
Catherine S says
I agree, I am also in awe. I need to start doing this my arms could use some toning.
Shauna says
Now this is an arm day… wow… I need to do something because my arms have become quite flabby. Thanks for the push. I will be adding these into my workout days.
sojourner says
I need this. For some reason after the birth of my second child, even though I’ve lost all of the baby weight, my arms wobble when I move them. It’s like I suddenly have wings.
Valerie says
This is a great resource. Thank you so much for doing this. You make it look easy.
Donna says
Arm workouts are something I would like to do more! I am going to have to do this one. Thanks so much!
Amber Edwards says
my goodness, my arms are burning just from looking at those workouts! I’m so not a pushup person, but that could have a lot to do with this 9 month pregnancy belly I’m sporting right now. lol.
Tracey says
I love been loving these workout posts! Thanks for making these exercises “weight free” so they can be done anywhere!
Seattle Travel Blogger says
I’ve never tried hug push ups before. They look tough, but worth it!
Myrah - Coupon Mamacita says
My arms are flabby, this exercise will definitely help!
tara pittman says
My arms have flab. So this is good for me to try.
Elizabeth O. says
I don’t think I can successfully do hug push ups, but I’ll try! Hehe. These are nice arm workouts!
Mandie says
Yowzer that looks tough but it would be worth it to look like you 😀
Jonathan Key says
This looks like a great workout! Love that you illustrate all the exercises with gifs. Great idea!
Catherine S says
This looks like a great total arm workout. My arms would feel like wet noodles after doing it.
Pam says
Wow, your arms look great. Mine could definitely use some toning.
Lois Alter Mark says
Wow, if I were guaranteed arms like that, I might actually be motivated to exercise! Very impressive!
Betsy says
Great tips! I love seeing workout regimens that everybody can do! These are also great to sneak into a buys workday.
Marcie W. says
I truly despise pushups but no other single exercise can work so many different areas at once. I just need to keep in mind that discomfort is sometimes necessary for change!
Sue Lau says
These look like good exercises for anyone who has already checked out with their doctor that they are good to do them.
Jessica Harlow says
I completely agree. Someone with toned arm muscles makes me think they have an overall healthy lifestyle and take exercises seriously for some weird reason! lol
Heather lawrence says
My arms hurt just looking at this but I am going to give it a go!
No more flabby chicken arms for this girl.
I’m going to rock that gown come Christmas and that’s that!
Heather D. (@GirlGoneMom) says
Seriously! It is so inspiring. I want guns too!
rika says
Your post always inspire me with positive message 🙂 I love it. I am so sleepy right now, may take a nap and will do these workout later
Jennifer Clay says
Whoa! Your arms look AMAZING! I need to work on my arms and build up some more strength.
Stacie @ Divine Lifestyle says
Thanks so much for sharing this. This is visual proof that you don’t need weights or a gym to work out.
Jennifer Clay says
That is so true! This is true motivation!
Debra says
Wow, that is some dedication to fitness! I like focusing on one body part and taking care of it – I’m sure you have some incredible arm strength!
Sicorra@NotNowMomsBusy says
Your routine looks amazing! I soooooo need to get to work on my arms. The older I get the worse they look..
Elizabeth Towns says
I am having a hard time with arms so I will have to try this – I am really glad I ran by your blog today. I will come back and let you know how it works out.
Laura says
I could only wish to have the skill, strength and ability to do that!
Crystal says
From the mouths of babes, right? My 7-year-old asked me about my grandma arms. Ugh. Time to focus on triceps.
Penelope says
These are all such great free exercises. I appreciate the newbie tips too because I’ll need to work up to some of these.
Crystal says
I am not where I need to be, but I feel motivated to give these a shot!
Erlene says
Wow, I would have to do baby steps to get to where you’re at. Your arms look amazing and it shows you put a lot of work into keeping fit!
Crystal says
I’m jealous of her arms! And kind of hoping she’ll come over and force me to do these!
Melissa Pezza says
I am loving these workouts you’re posting! I run everyday, but I really need to incorporate some strength training into my routine.
Kristen from The Road to Domestication says
These are great! I’ve never even seen a reverse hands push-up – that’s cool!
Heather D. (@GirlGoneMom) says
These a great exercises. I will have to give them a try!
Ana says
I like the diversity of arm workouts here – especially the one that’s only 60 seconds (my kind of work out ;)!).
Tamara says
For awhile my arms were in good shape because I had a toddler and a baby. Now they’re both in school and I need the help! Love the hug pushups and the arm circles.
Michele says
I might be able to manage the Arm circles for 60 seconds but pushups I could never do-even when I was young and nimble!
Dawn says
Hey, that’s really cool. I’ve actually never heard of any of those aside from the regular pushup.
Jeanette says
I still say week after week of reading your blog, you are amazing! It motivates me to get out there and get moving!
Karen Dawkins says
Thanks for another great Workout Wednesday post. I really like what you share. I can’t do a regular push up yet, so I highly doubt I could do these… but I’m working toward it. Right now, I’m doing arm and shoulder exercises with 5 pound weights. I’ll let you know when I do my first pushup!
Adriana Martin says
wow that workout for arms looks very good, for sure I will start following your healthy tips!
Brittany says
I just worked out my legs today but still need to work out my arms! As I’m getting older, I have to work harder!
Christine Luken says
I’ve never heard of hug push-ups! I’ll have to give those a try.
Robin (Masshole Mommy) says
Me neither, but they sound awesome, right? I need to try those!
Robin (Masshole Mommy) says
I have my 3rd and final black belt test coming up in 2 weeks and as part of the test, we need to do 100 pushups. We need to do 50 without putting out knees down and then do another 50. I struggled with the pushups on phase 1 & 2, so I will try some of your tips.
Chanelle says
Yowza! Sounds hard – good luck to you!