10MIN No Equipment Arm Toning Workout

10 Min No Equipment Arm Toning Workout is a body weight strength workout from Heather Robertson. She manages to work your entire upper body without any equipment and in only 10 minutes. I love Heather’s short upper body bodyweight workouts. They work great as warm ups! This morning I did this workout before doing an intense upper body workout with dumbbells. This did an excellent job thoroughly warming up my upper body.

This work is done interval style. Each exercise is done for 30 seconds and you get no rest between exercises. There is a timer in the lower right hand corner of the screen counting down your interval time. When there is 10 seconds left of the exercise, a video appears in the upper right hand corner of the screen previewing the next exercise.

10 Min No Equipment Arm Toning Workout is 14:10 minutes; 2:10 minute warm up and 1:30 minute stretch. Equipment: fitness mat.

  1. Inchworm & tap (stand at end of mat, hinge forward and walk hands out to plank, tap each shoulder with opposite hand once, walk hands back to feet, stand and raise arms overhead)
  2. Walking plank (alternate straight arm plank with forearm plank)
  3. Laying tricep press (lay on side with legs extended straight, bottom hand rests on top shoulder, top hand is on mat in front of chest, do a side lying single arm tricep push up in this position)
  4. Prayer pulses (in high kneeling with palms and forearms pressed together in front of body, push arms upward)
  5. Repeat #3 on other side of body
  6. Crab dance (in crab, raise one leg to ceiling while reaching for toe with opposite hand, alternate sides)
  7. Diamond push ups (tricep push ups, hands are together under body so thumb and forefinger form a diamond)
  8. Fly & squeeze (lay on stomach with arms extended in front of you, raise arms and legs in superman, hold and pull elbows behind back, push arms in front of you again then lower hands/legs, alternate this move with a traditional superman)
  9. Upside down push up (pike push ups)
  10. 30 second rest
  11. Repeat #1-9

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

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