The No-Equipment Arm Workout You Can Do ANYWHERE

All you need is eight minutes.
By Bari Lieberman, SELF

When it comes to summer apparel (tank tops, sundresses, bikinis…), your arms are the common denominator. They’re always on display, right? To keep your upper body looking ***flawless, we tapped Dara Theodore, trainer at The Fhitting Room in New York City, to create a fast and effective arm workout that can be done anywhere–including beachside, if you’re lucky enough to be at the shore.

The routine below is divided into four circuits. Perform the exercises in each set back-to-back, then enjoy a quick break before moving on to the next circuit. You’ll end the workout with a quick round of burpees. (Sorry!) “I love combining [the below] exercises together because they not only target your arms, but engage your shoulders, back and your core, too. Ending the routine with burpees will give you a high-intensity, explosive finish that will leave you breathless,” Theodore explains.

The GIFs below will teach you how to perform each exercise. Do the entire workout once–it should take you about eight minutes, so no excuses! And if you’re looking for a crazy-tough routine, rest for 90 seconds, then repeat the entire circuit one more time.

CIRCUIT 1
Diamond Push-Ups

Start in a plank position. Bring index fingers and thumbs to meet, forming a triangle under chest. Bend elbows and lower torso as close to ground as possible. Push through palms to straighten arms. Modify this move by dropping to knees. Do 10 reps.

Superman Holds With Squeeze

Lie face down on mat and hold arms out to sides at shoulder-height, thumbs facing up. Lift chest, arms and legs off ground simultaneously. Pause, then lower back to mat. Do 10 reps, then rest for 30 seconds.

CIRCUIT 2
Plank Ups

Start in a forearm plank. Keeping abs tight and spine long, pick up right arm and right palm on ground. Repeat on left side, ending up in a high-plank position. Now reverse the movement, replacing right palm with right elbow and left palm with left elbow. That’s 1 rep. Be sure to keep hips still and facing the ground throughout the routine. Do 10 reps, alternating starting arms with each rep.

Inchworm to Push-Up

Start standing with feet hip-width apart. Hinge forward at hips and place palms on floor, bending knees as needed to reach. Walk hands forward so that you’re in a plank position. Do 1 push-up, keeping elbows close to torso, dropping to knees if needed. Walk hands back toward feet and stand up. That’s 1 rep. Do 10 total. Rest for 30 seconds.

CIRCUIT 3
Dive Bomber Push-Up

Start in a downward facing dog position. Sweep chest down and through arms lowering through a push-up. Straighten arms end in a cobra position. Now push through palms and hips to return to downward facing dog. That’s 1 rep. Do 10 reps.

Tricep Dips

Stand in front of a chair or couch seat. Place hands on seat with fingers pointing forward. Keep back flat and walk legs out in front of body. Bend arms and lower butt toward ground, being sure to keep elbows directly behind body. Straighten arms to complete 1 rep. Do 10 reps.

CIRCUIT 4
Burpees

Your favorite. Our favorite.

Start standing. Squat down until hands touch floor and kick feet back into a plank position. Drop chest to floor, then jump feet wide, then to the sides of hands, then back to standing position. Jump up and immediately move to the next rep. Do as many reps as you can for one minute. Your goal: Do at least 15 reps.

See the video! Watch the workout in action here.

Gifs: Cheryl Carlin

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Also on HuffPost:

• Tones triceps, shoulders, back and abs.

  Stand tall with heels together, toes slightly turned out in a Pilates V stance position. With your upper arms by your sides, bend your elbows to 90 degrees, bringing hands forward with palms turned up. Engage your core, drawing your shoulders down and back. Inhale, extend your arms straight out in front of you, as if offering a serving tray to someone. Draw your ribs back as you feel energy extend through your reaching arms. Exhale, use your back and the backs of your shoulders to draw your elbows back in to your waist. Repeat 15 to 20 times.

• Works the biceps, shoulders, back and abs.

  Stand in Pilates V stance with your arms out in front of you and your palms turned up. Keep your shoulders down away from your ears and draw your shoulder blades together. Make loose fists with your hands (or hold light hand weights or mini weight balls) and curl your fists up and in, so your fingertips touch your shoulders on an exhalation. Squeeze your biceps muscles and hold for a moment, concentrating on creating resistance as you curl, before extending your arms forward. Repeat 15 to 20 reps.

• Works triceps, rear deltoids, lat muscles, waist and abs.

  Stand in Pilates V stance and hinge slightly forward from the waist at a 45-degree angle. Take your hands behind your head, palms facing forward, and join your thumb and pointer finger in a diamond-like shape. Inhale, extend your arms long at the same angle of your torso, exhale, pull your elbows back out to the sides and bring your palms back behind your head. It’s as if you’re shaving off the back of your skull. Make sure to pull your shoulders down away from your ears as you extend your arms long and contract your triceps firmly. Repeat 12-15 times.

• Tones triceps, shoulders, back, butt, thighs and abs.

  Stand with feet hip width apart and parallel to each other, arms by your sides, hands in loose fists with palms facing back. Bend your knees and hinge forward at the waist, arms long, hanging toward the floor. Keep your shoulders down and your core engaged, squeeze the back of the shoulders to pull your elbows up and engage your triceps at the top of the movement. Release your arms back down to the floor. Perform 15 to 20 reps.

• Tones entire upper body, especially triceps, shoulders and chest.

  Come into a Pilates plank with your hands under your shoulders and your legs together with feet in Pilates V stance. Make sure your body forms a straight line from head to heels. Brace your core and pull your shoulders down away from your ears. Lower down into a narrow arm push-up position on an inhale. Make sure to bring your elbows toward your waist and engage your triceps. Exhale, pull your belly to your spine and straighten your arms to push yourself back up to plank. Try eight to 10 push-ups. You can always drop your knees to the floor if you need to. Don’t sacrifice good form!

• Tones triceps, biceps, shoulders, chest and back.

  Sit on the floor with your legs together, extended straight out in front of you. Place your hands about 10-12 inches behind you on the floor with your fingers pointing forward. Engage your hamstrings and core as you press firmly into your feet and lift yourself up into an incline plank position. Inhale, bend your elbows to lower down toward the floor while keeping your body as straight as you can, then exhale back up. Perform 10 to 12 reps. You can always place your feet in tabletop position hip width apart and keep your knees bent, if you find it too challenging in the incline plank.