No Equipment ARMS Workout // TONE + DEFINITION

No Equipment Arms Workout // Tone + Definition is one of Heather Robertson‘s older workouts. I don’t know how I missed this workout but I did not know it existed until a blog reader pointed it out to me (Thank you, Julie!). This is a short body weight strength workout for your upper body. And it was tougher than I expected it to be! I used it as a finisher after another of Heather’s bodyweight upper body strength workouts: Day 3 Home Workout Challenge // Upper Body HIIT. Together the two workouts gave me an excellent upper body workout with zero equipment. This workout has a 5 minute warm up that seriously burned my arms out! Maybe it was because I had just come from a 40 minute upper body workout but I think it had more to do with 5 minutes of non-stop arm exercises. It burned! I did like the longer recoveries in this workout. I am comparing it to Day 3 Home Workout Challenge // Upper Body HIIT, which I had just finished. Even though this workout worked my upper body nicely, it also gave me more recovery than the other workout, which I felt like I needed! This is an excellent finisher workout to use after any upper body strength workout.

No Equipment Arms Workout // Tone + Definition is 19:44 minutes; 1 minute intro, 5 minute warm up and 1:35 minute stretch. Equipment: fitness mat. The exercises are done interval style: 30 seconds of work followed by 20 seconds of recovery. The warm up is also done to 30 second intervals but you do not get any recoveries. There is a timer in the lower right hand corner of the screen counting down the intervals. During the recovery Heather previews the next exercise.

Warm up (each exercise is done for 30 seconds, no recoveries):

  1. Small circles (arms extended to sides in a T)
  2. One arm squeeze (arms are still extended to sides in a T, pull one elbow into side behind back, alternate arms)
  3. Double squeeze (repeat #2 but pull both arms into side)
  4. 1-arm pull down (extend both arms overhead, pull one arm down to side, alternate arms)
  5. Chest squeeze (hold arms in goalpost and do chest fly arms)
  6. Repeat #1-5

Upper Body Circuit: (30 seconds of work followed by 20 seconds of rest)

  1. 1-leg double push up (in straight arm plank, raise one leg and lower slowly into a push up–2 counts down and 1 count back up, alternate legs)
  2. Plank reach (in elbow plank, alternate reaching one arm in front of you to shoulder level)
  3. Pike push up (in pike pose, lower top of head to mat)
  4. Lying tricep press (lay on side with legs extended straight, bottom hand is holding top shoulder, top hand is on mat in front of chest, do a side lying one arm push up in this position)
  5. Repeat #4 on other side of body
  6. Walking plank (straight arm plank to elbow plank)
  7. Tricep dips (in crab pose)
  8. Repeat #1-7

For more info on Heather Robertson’s workouts and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page.


3 thoughts on “No Equipment ARMS Workout // TONE + DEFINITION

  1. I’m glad you did this one and liked it! Deceptively tough is a good way to describe it. I love it when Heather surprises me with burners … ☺️💕

    I did one of Caroline’s pure endurance workouts after my regular Heather’s Low Impact High Intensity workout (loved that one BTW). The Caroline workout was the 30 Min Stability Ball Glutes/Hamstrings/Abs. There is only one reason you’d want to do that workout and that is because you love doing hamstring curls using a ball. You are doing them for the first 1/2 of the workout. Then she throws in some bridges and then abs at the end. The ab section was actually fun. But the other sections were not primarily because my shins and calves were so tired it was hard to keep my form to work my backside effectively. I expect some soreness there as a result.

    Liked by 1 person

    1. I saw that one and saved it to my To Do list but who knows when I will actually get to it. I finally scheduled her 1000 rep lower body workout but I won’t be doing that until the second half of September.


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