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Intermediate · Bodyweight

Arms

10 min· 3 rounds·5 exercises
Equipment

Guided workout

Ready to go?

We'll walk you through every exercise with a built-in timer and rest periods. ~10 minutes total.

Today: 0 / 1 free tracked

Warm-up

1 min shoulder rolls + push-up practice

Full exercise list · Bodyweight

Repeat the circuit 3 times.

  1. 1
    Demonstration of Push-ups

    Push-ups

    12 repsRest 20s

    Chest to fist height.

  2. 2
    Demonstration of Dumbbell bicep curls

    Dumbbell bicep curls

    12 repsRest 20s

    Squeeze at the top.

  3. 3
    Demonstration of Triceps dips

    Triceps dips

    12 repsRest 20s

    Lower until elbows are 90°.

  4. 4
    Demonstration of Pike push-ups

    Pike push-ups

    8 repsRest 20s

    Hips high, push head between hands.

  5. 5
    Demonstration of Hammer curls

    Hammer curls

    12 repsRest 15s

    Palms face each other.

Cool-down

1 min stretches

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