ARMS - no equipment, part 2

11 min

6 exercises

Burpees

3 sets

10 reps

Decline Push-ups

3 sets

10 reps

Diamond Push Ups

3 sets

15 reps

Hindu Push-ups

3 sets

10 reps

Wide Push-ups

3 sets

15 reps

Inchworms

3 sets

7 reps

This ARMS - no equipment, part 2 11 min-minute gym workout plan effectively targets your abs, arms, back and chest.... Easily follow this workout with confidence on your phone or printable exercise program with our clear exercise demonstrations. You can also look up step-by-step instructions for each of the 6 exercises and see which muscle groups they target. Enjoy!

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ARMS - no equipment, part 2

11 min

6 exercises

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Burpees

3 sets

10 reps

Set 1 of 3

Rest before next set

Get ready

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Start

Primary muscle group(s):

Abs, Glutes & Hip Flexors

Secondary:

Chest, Shoulders

Stand straight with your feet shoulder width apart and hands by your sides. This is the start position.
In one smooth motion, squat down and place your hands palms down on the floor in front of your feet.
Lean forward, so your weight is on your hands, at the same time jumping your legs out behind you until they are fully extended. Your body should form a straight line with your weight supported on your toes and the balls of your feet and your arms fully extended. (In a push up position)
Jump your feet out by spreading your legs, so that they are wider than hip width apart, then immediately jump them back together.
Complete 1 full push up.
Jump your feet forward to just behind your hands.
Use an explosive motion to push through your heels and return to the start postion.
Repeat.

Primary muscle group(s):

Abs, Glutes & Hip Flexors

Secondary:

Calves, Hamstrings, Quadriceps, Shoulders

Lie face down on a padded surface. Place your hands beneath your shoulders and make sure your feet are extended straight behind you. Push yourself up into a classical Push-Up position. Keep your hips are slightly elevated. Tighten your core.
Keeping your gaze straight, push off the ground with your feet. Bending your knees, allow your feet to come up near your hands.
Immediately, push off the ground again with your feet, extending your legs straight behind you once again to the starting position.

Decline Push-ups

3 sets

10 reps

Set 1 of 3

Rest before next set

Get ready

321GO

Start

Primary muscle group(s):

Chest

Secondary:

Abs, Shoulders, Triceps

Facing down, place yourself on the ground with your hands flat on the floor, directly below your shoulders.
Place your feet on top of a bench or box. Only your toes and balls of your feet should be touching the floor.
Maintain a flat back and tight core before lowering your chest towards the ground. Bend your elbows at a 60-degree angle until your chest is just above the ground. You should feel a stretch across your chest. Hold for a count of one.
Push yourself back to the starting position by straightening your arms. Do not lock out your elbows.
Repeat.

Primary muscle group(s):

Chest

Secondary:

Abs, Shoulders, Triceps

Set up an incline bench in front of a weight rack, making sure you adjust the incline to a comfortable position. The back of the bench should be facing the weight stack.
Sit on the bench placing your back firmly against the backrest.
Using an overhand grip, grasp the bar with your hands spaced about twice your shoulder width apart.
Lift the bar from the rack by pushing up with your chest muscles and hold it straight over your chest with your arms fully extended. This is the start position.
As you inhale, lower the barbell slowly until it touches your upper chest.
Hold for a count of one while squeezing your chest muscles.
Return to the start position as you exhale, pushing the bar using your chest muscles. Hold for a count of one.
Repeat.

If you are new at this exercise, you should use a spotter. If there is no-one available to spot for you, be conservative with the amount of weight you use. Do not let the bar drift too far forward. The bar to should touch down on your chest only. When performing this exercise, you should use a 2:1:1 count. That is a count of two on the downward movement. A count of one to hold and squeeze.a count of one for the upward movement.

Primary muscle group(s):

Chest

Secondary:

Abs, Shoulders, Triceps

Set up an incline bench so the back rest is at about a 45 degree angle.
Hold a dumbbell in each hand with an overhand grip. (Palms facing away from you)
Sit on the bench with your feet flat on the floor and your back and shoulders pressed firmly back against the back rest.
Raise the dumbbells up to your shoulder level, keeping your elbows bent at 90 degrees.
Push the dumbbells up and away from you using your shoulders and chest while straightening your arms.
Continue raising the dumbbells until your arms are straight and the dumbbells are suspended above your chest. Hold for a count of one.
Lower the dumbbells back towards your chest by relaxing your chest and shoulders while bending your elbows.
Hold for a count of one
Repeat.

Diamond Push Ups

3 sets

15 reps

Set 1 of 3

Rest before next set

Get ready

321GO

Start

Primary muscle group(s):

Triceps

Secondary:

Abs, Chest, Shoulders

Position yourself on all fours on a mat.
Place your hands in front of you and shoulder-width apart.
Now bring your hands in towards the center until the tips of your index fingers and tips of your thumbs are touching. This creates a diamond shape between your hands. Your elbows and wrists should be in line with your chest.
With your fingers facing forwards, lift off your knees so that your body forms a straight line and just your hands and toes touch the floor.
Keep you pelvis straight and abs engaged and aim to keep a straight back throughout the movement.
Bend your elbows and lower your body towards the floor, aiming to touch your chest to the top of your hands. Pause briefly.
Return to the starting position by extending your elbows and lifting your body off the floor again.

Primary muscle group(s):

Triceps

Secondary:

Chest, Shoulders

Lie on a flat bench with your feet flat on the floor. Make sure your back is completely flat on the bench, with no “arching” of your spine.
Grip the barbell with an overhand grip, shoulder width or slightly less than shoulder width apart. (Do not make your grip too narrow as it limits stability of the barbell which can lead to injury)
Push up using your chest and shoulders to lift the barbell above your body, then lower it slowly ( a count of 2) towards the centre of your chest. Hold for a count of one.
Without “bouncing” the weight, force the barbell back up over the middle of your chest, straightening your arms and locking your elbows once your arms are fully straight. Hold for a count of one.
Repeat.

Primary muscle group(s):

Chest

Secondary:

Abs, Shoulders, Triceps

Get into position by placing your hands flat on the floor, directly below your shoulders.
Extend your legs out behind you, with only your toes and balls of your feet touching the floor.
Hold your body up and keep your back straight by tightening your abdominal muscles.
Your neck and head should be bent slightly back.
Lower your chest towards the ground by bending your elbows until your chest is just above the ground or you feel a stretching of your chest and shoulders. Hold for a count of one.
Press upwards from your chest and shoulders, straightening your arms as you return to the starting position. Hold for a count of one.
Repeat.

Hindu Push-ups

3 sets

10 reps

Set 1 of 3

Rest before next set

Get ready

321GO

Start

Primary muscle group(s):

Abs, Chest

Secondary:

Lower Back, Shoulders, Triceps

Place your hands flat on the floor shoulder width apart.
Keep your back straight and fully extend your legs behind you into a regular push up position, but with your feet spread slightly wider than shoulder width. Your body should be supported on your toes and hands only.
Keeping your arms straight, move your hands back towards your feet, until your back arches upwards and you are looking between your feet. (Your body should form an upside down “V” shape) This is the start position.
As you slowly exhale, bend your elbows, so that your chest and body arc forward and your hips move towards the floor.
As you reach the start position, continue the movement by arching your back and straightening your arms. This will push your torso upwards so that your head and chest raise and you are looking above you.
Slowly inhale and push through your arms to return to the start position.
Repeat.

Hindu push ups are sometimes referred to as Dive Bombers. However a dive bomber incorporates a traditional push up at the midway point of the movement. Beginners: You can perform this exercise in a modified push up stance. That is, with your knees on the floor so the movement is completed using mainly your upper body.

Primary muscle group(s):

Chest

Secondary:

Abs, Shoulders, Triceps

Get into position by placing your hands flat on the floor, directly below your shoulders.
Extend your legs out behind you, with only your toes and balls of your feet touching the floor.
Hold your body up and keep your back straight by tightening your abdominal muscles.
Your neck and head should be bent slightly back.
Lower your chest towards the ground by bending your elbows until your chest is just above the ground or you feel a stretching of your chest and shoulders. Hold for a count of one.
Press upwards from your chest and shoulders, straightening your arms as you return to the starting position. Hold for a count of one.
Repeat.

Wide Push-ups

3 sets

15 reps

Set 1 of 3

Rest before next set

Get ready

321GO

Start

Primary muscle group(s):

Chest

Secondary:

Abs, Shoulders, Triceps

Get into plank position and place hands wide apart, supporting your body on your toes. Your body should be straight and elbows extended. Keep abs engages and hips lifted off the floor.
Allow the elbows to flex and lower your chest to the floor.
Pause and then repeat.

Primary muscle group(s):

Chest

Secondary:

Abs, Shoulders, Triceps

Get into position by placing your hands flat on the floor, directly below your shoulders.
Extend your legs out behind you, with only your toes and balls of your feet touching the floor.
Hold your body up and keep your back straight by tightening your abdominal muscles.
Your neck and head should be bent slightly back.
Lower your chest towards the ground by bending your elbows until your chest is just above the ground or you feel a stretching of your chest and shoulders. Hold for a count of one.
Press upwards from your chest and shoulders, straightening your arms as you return to the starting position. Hold for a count of one.
Repeat.

Inchworms

3 sets

7 reps

Set 1 of 3

Rest before next set

Get ready

321GO

Start

Primary muscle group(s):

Abs, Glutes & Hip Flexors, Lower Back

Secondary:

Biceps, Calves, Chest, Forearms, Shoulders

Stand tall with your legs extended straight.
Bend over from the hips and touch the floor with your palms flat on the floor.
Keep your legs straight as you walk your hands as far forward as you can. Don’t let your hips sag.
Take small steps and walk your feet to your hands.
Continue for the desired amount of repetitions and then straighten up to the starting position.

Primary muscle group(s):

Abs

Get into a face down position on the floor supporting your upper body on your forearms. Your elbows should be bent at 90 degrees.
Extend your legs straight out behind you, supporting them on your toes and balls of your feet.
Keep your body in a straight line by tightening your abdominal and oblique muscles.
Hold for as long as possible.

For extra balance training and core strengthening, you can lift one arm or leg.

Workout done!

Exercises done

of 6

Total time

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