Sculpt Your Arms With This No-Equipment Workout

Use this unmatched exercise to shape your arm.

You have 10 minutes, right?



Time: 10 minutes

Equipment: mat

Suitable for: arm, upper body

Description: For each movement, complete as many delegates as possible within 30 seconds. Then continue with the next step. This model of effort continues for the six exercises. Repeat the entire circuit a second time.

Melody Davi, a personal trainer certified by NASM, SLT, and ObéFitness, uses this weight training with clients who want to strengthen their upper body. He helped his client to completely change his arm. Complete this 10-minute workout two or three times a week for best results.

Manual release push-ups
How: Start from a height. (Your body should form a straight line from head to toe.) Keep your core tight and bend your elbows to lower your body to the floor. At the bottom, let your torso rest on the floor while removing your hands a few inches from the mat and putting them back on the floor. Push back to the high board. That is representative. Complete as many delegates as possible in 30 seconds and continue with the next step.

Superman to deploy
How: Lying face down. Stretch your arms in front of you with your legs behind you. Keep your palms down. Lift your legs and arms at the same time. (Imagine you're stretched like a toffee). Hold this position, bend your arm, squeeze your shoulder blades and place your elbows on your sides to form a body with your upper body. "W" shape. Move your arm forward and return your body to the starting position. That is representative. Complete as many delegates as possible in 30 seconds and continue with the next step.

Pushups Explosions
How: Start with a high table. Keep your butt on your heel while keeping your arms fully extended. Return to the upper board and lower the push-ups, bending your elbows at a 45-degree angle with the body. That is representative. Complete as many delegates as possible in 30 seconds and continue with the next step.

Toe touch triceps
How: Sit on the mat with your knees and palms resting on the mat behind your hips with your fingers toward your body. Lift yours, but place yourself on the mat. This is your starting position. Bend your arm, point your elbow directly behind you, then touch your butt on the mat. Push yourself back to the starting position, then lift and stretch your right leg and try to hit your toe with your left hand. Go back to the beginning and repeat the complete sequence on the other side. That is representative. Complete as many delegates as possible in 30 seconds and continue with the next step.

Tripods pushups
How: Enter a downward dog position: your body must form a "V". Slowly bend your elbows and lower your forearms to the floor until your elbows are close to the mat. Return to start control. That is representative. Complete as many delegates as possible in 30 seconds and continue with the next step.

Diamond pushups
How: Assume a high position on the board, but your hands are firmly placed on your chest so that your thumb and index fingers form a triangle on the floor. Lower your body, elbows point to your feet, biceps near your body. Then press back. That is representative. Complete as many delegates as possible in 30 seconds and continue with the next step.