You Don't Need Any Equipment For This Arm-Sculpting Upper-Body Workout

You Don't Need Any Equipment For This Arm-Sculpting Upper-Body Workout

When you think of strengthening your arms and shoulders, you might assume you need dumbbells, kettlebells, bands, or any other resistance equipment you can get your hands on. While those modalities are all awesome and effective, you *can* get a well-rounded, sweaty, and super-effective upper-body workout using just your body weight. Really! Here's how.

Meet the expert: Ariel Belgrave, CPT, is the creator of The L.E.A.N. Program fitness and nutrition coaching and the program creator behind the Women's Health 28-Day Workout Challenge.

The moves in the workout ahead combine cardio and strength training for an optimal combination that not only gets your heart rate revving but also helps you change your body composition and increase muscle definition, endurance, and overall strength, Belgrave says.

The exercises also prioritize putting your body into weight-bearing positions for maximum resistance sans gym equipment. For instance, in the inchworm to shoulder tap as well as the downward dog toe tap, you move in and out of a high plank position, which recruits tons of upper-body, while also working the core and glutes to keep you stable. So much bang for your buck! Now, go get your sweat on by following along with Belgrave in the video below.

Time: 20 minutes | Equipment: None | Good for: Full body (with an emphasis on shoulders, biceps, triceps, back)

Instructions: Warm up with 30 seconds of TYWs and 30 seconds of arm circles (shown below). Then, perform as many reps as possible (AMRAP) of each move for 40 seconds, followed by 20 seconds of rest. Repeat the workout exercises for a total of 4 rounds.

Follow along with the full workout in this video and get detailed instructions on how to do each move below:

(Hearst Owned)

Programmed by Ari Belgrave, CPT, as part of the Women's Health 28-day workout challenge 2023, this workout hits the arms, shoulders, and back with no equipment.