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Beginner · Bodyweight

Arms

7 min· 2 rounds·4 exercises
Equipment

Guided workout

Ready to go?

We'll walk you through every exercise with a built-in timer and rest periods. ~7 minutes total.

Today: 0 / 1 free tracked

Warm-up

1 min arm circles forward + back

Full exercise list · Bodyweight

Repeat the circuit 2 times.

  1. 1
    Demonstration of Knee push-ups

    Knee push-ups

    8 repsRest 20s

    Hands under shoulders.

  2. 2
    Demonstration of Bench (or chair) dips

    Bench (or chair) dips

    8 repsRest 20s

    Elbows back, not flared.

  3. 3
    Demonstration of Bicep curls (cans or dumbbells)

    Bicep curls (cans or dumbbells)

    12 repsRest 20s

    Elbows pinned to ribs.

  4. 4
    Demonstration of Arm circles small to large

    Arm circles small to large

    30sRest 15s

    Slow and controlled.

Cool-down

30s triceps stretch each side

General fitness guidance only. Stop if anything hurts and check with a professional before starting a new program.