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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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.
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.
I’m doing these tonight, I’ve been looking for an arm workout. This will help get rid of the flab.
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!
I’m having my workout too but I like the most is my lower body only, but I think this is great to try.
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!
Great post, I love how detailed your post is for each of the exercises! Thanks so much for sharing!
These are great workouts. I need to do more stuff like this. 🙂 love the animated pics. 🙂
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.
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!
Beautiful arms. I am making a note of it – time to get back in shape
My teenager will definitely want to try these. She’s always wanting to tone her arms.
I’ve been working on my arms, I’ll give these a try.
Um, WOAH – especially that reverse hand pushup looks killer!
Oh wow. These exercises require a lot of strength to do! I’d probably be able to do the arm circles.
That looks like quite the workout. I wish my wrists could handle that.
This looks like an amazing arm workout!! I need to try this sometime!!
You have abs of steel you must workout a lot it pays off!
This is awesome. You’re inspiring… i need to get my bum in gear lol.
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.
Omg this sounds like a great work out! I like that it’s only 20 minutes. I think I Could manage that!
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
Wow this is a great resource
I need to give this a try! I recently just started doing Cize!
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.
I’m going to have to try this one! Looks brutal…Just how I like it!
I wish I could do these, but nerve damage in both arms makes it impossible.
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.
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.
You had me until exercise 3. No way I could complete that one right now! Great motivation
dang wish my shoulder would let me do those but 2 separations and no strength in it
Oh I so wish I could do some of those. Just watching made my knees hurt! And you look fantastic!!
I like the detail you went into. I’ll try them later today.
I really need to get moving on arm workouts. these are great tips!!!
Wow, these look rough, but I totally need them!
You have so many great exercise tips. I need to remember these when I can workout.
Wow, your arms are really strong. These exercises really work wonders on your muscle tone.
Fantastic suggestions for great looking arms. I need to come back to this article when I’ve got my cat healed.
I have to try these – I could use stronger arms! Love the cute workout leggings too.
I would like to try these exercises too. I need to work on my upper arms.
You look amazing. I have a long way to go before I can do this, but I am trying to get to this point!
These are great arm exercises. Thank you for sharing, these are excellent for strength training.
Thank you for the arm workout! I really need to tone up my arms.
You make it seem so easy! I need to try this.
Great workout! its really impressive, thank you for the tips. I have been looking for some simple arm exercises
Those are difficult moves, but you do them without effort. I will try this.
I hate working out and pushups has always been my worst. Your daughter makes it look so easy Liz.
This is great. I had a neck injury and now that I am healed, I need to work my arms and shoulders again
Great workout! I think I can do all of them at home. Thanks for sharing this.
Impressive! I needed some new arm moves and these are perfect!
Thank you for this. I have been looking for some simple arm exercises to help me build strength and work through some pain issues.
Oh I have been looking for a great arm exercise. I will be doing this today!
Okay, I think I can handle the arm circles! You are amazing!
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!
If there is one spot I would like to work on the most right now, it would be my arms. Thanks for this workout.
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!
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.
Really great looking workouts! I would love to become more fit and give some of these a try.
Well I can see why you have nice arms. Those exercises are killer.
Thanks for the great tips! My arms are my problem area.
Oh wow, I’m not sure if I could do this. This sure looks like a great arm exercise though.
What a great set! I’ve never tried the HUG push up and can’t wait to try it!
What a great workout for Wednesday! it is perfect to my upper body work out but push ups was really hard for me.
These looks great! I’m not ready for the floor exercises yet but I’ll keep these bookmarked. BTW, your daughter is just gorg. 🙂
Wow, this is such a good workout! I have really been working on my arms, I want to try this for sure!
My arms could really use the work! Thanks for the workout, as usual!
Your posts are SO motivating! And those pushups look killer – I’m adding them to my routine
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
Oh my word. That is intense! I am going to try this tomorrow!
You are the total workout lady! Major kudos to you for looking good & sharing these with others 🙂
Looks like a great way to buff up your arms. Love all the pictures!
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.
Nice looking workout and results!
I’ve never seen pushups like that! It looks like it would kick my butt! I need to try this workout!
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.
My arms are horrible. I need to get these things toned up!
This workout looks like a great one to get rid of that under arm flap. Your arms are magnificent.
I am seriously lacking in upper body strength. I can barely do a push up so this is perfect for me!
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!
I am pretty sure that I would not look that good doing this…. Thanks for the simple tutorial, your breakdown makes it seem doable.
I am in awe as I watch this. The reverse hand push up…OUCH!!
I agree, I am also in awe. I need to start doing this my arms could use some toning.
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.
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.
This is a great resource. Thank you so much for doing this. You make it look easy.
Arm workouts are something I would like to do more! I am going to have to do this one. Thanks so much!
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.
I love been loving these workout posts! Thanks for making these exercises “weight free” so they can be done anywhere!
I’ve never tried hug push ups before. They look tough, but worth it!
My arms are flabby, this exercise will definitely help!
My arms have flab. So this is good for me to try.
I don’t think I can successfully do hug push ups, but I’ll try! Hehe. These are nice arm workouts!
Yowzer that looks tough but it would be worth it to look like you 😀
This looks like a great workout! Love that you illustrate all the exercises with gifs. Great idea!
This looks like a great total arm workout. My arms would feel like wet noodles after doing it.
Wow, your arms look great. Mine could definitely use some toning.
Wow, if I were guaranteed arms like that, I might actually be motivated to exercise! Very impressive!
Great tips! I love seeing workout regimens that everybody can do! These are also great to sneak into a buys workday.
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!
These look like good exercises for anyone who has already checked out with their doctor that they are good to do them.
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
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!
Seriously! It is so inspiring. I want guns too!
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
Whoa! Your arms look AMAZING! I need to work on my arms and build up some more strength.
Thanks so much for sharing this. This is visual proof that you don’t need weights or a gym to work out.
That is so true! This is true motivation!
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!
Your routine looks amazing! I soooooo need to get to work on my arms. The older I get the worse they look..
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.
I could only wish to have the skill, strength and ability to do that!
From the mouths of babes, right? My 7-year-old asked me about my grandma arms. Ugh. Time to focus on triceps.
These are all such great free exercises. I appreciate the newbie tips too because I’ll need to work up to some of these.
I am not where I need to be, but I feel motivated to give these a shot!
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!
I’m jealous of her arms! And kind of hoping she’ll come over and force me to do these!
I am loving these workouts you’re posting! I run everyday, but I really need to incorporate some strength training into my routine.
These are great! I’ve never even seen a reverse hands push-up – that’s cool!
These a great exercises. I will have to give them a try!
I like the diversity of arm workouts here – especially the one that’s only 60 seconds (my kind of work out ;)!).
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.
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!
Hey, that’s really cool. I’ve actually never heard of any of those aside from the regular pushup.
I still say week after week of reading your blog, you are amazing! It motivates me to get out there and get moving!
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!
wow that workout for arms looks very good, for sure I will start following your healthy tips!
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!
I’ve never heard of hug push-ups! I’ll have to give those a try.
Me neither, but they sound awesome, right? I need to try those!
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.
Yowza! Sounds hard – good luck to you!