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Arms Workout: 5 Exercises for Perfect Arms + FREE Printable!

Here is an awesome arms workout that almost anybody can do!

This arms workout is specifically designed for busy people that do not like push-ups.

You need only 12 minutes to complete this whole workout from start to finish.

Also there is an awesome illustrated free printable at the end.

You can download the printable to your phone and take this workout wherever you go!

By doing this workout you will be

  1. Increasing your strength
  2. Toning your arms and
  3. Staying on track with your fitness goals

All this in exchange for 12 minutes?

Yes please!

Here’s the workout structure.

Arms Workout Structure

Warm up with jumping jacks for 90 seconds

  1. Do each exercise for 45 seconds
  2. Rest for 15 seconds
  3. Move on to the next exercise

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Rest for 1 minute and repeat for a total of 2 sets.

Remember to cool down for about a minute when you finish.

During the workout, your goal is to go as hard as you can without going overboard.

Some people will tell you to go up until failure.

And you can do that if that is your style.

However, I find exercise to be way more enjoyable when I am kind to myself in the process.

So, my advice to you is to be kind to yourself in the process.

Okay so that’s the structure.

Here are the exercises.

12 Minute Arms Workout with No Pushups!

Click here to download a free printable of this workout

1. Biceps curl and shoulder press

This is a really great exercise to do because it targets your whole arm AND your shoulders.

You can make this exercise more intense by doing a gentle march in place.

You can also intensify this workout by holding a pair of dumbbells.

Remember to keep your core tight and engaged throughout the movement.

2. Tricep Dips

No arms workout can be complete without tricep dips.

Tricep dips target the back of your arms.

You know, that area that likes to flap sometimes.

It can be a bit aggravating but have no fear tricep dips are here! haha

You can make this exercise more intense by placing your arms on a slightly elevated surface instead of the floor.

Doing this gives you a greater range of motion.

This in turn makes the workout more intense.

But to be honest even tricep dips on the floor can be challenging.

So, assess your own fitness level and do what feels best to your body.

3. Lateral boxes

This is a fun little exercise that you might actually enjoy doing.

You basically raise your arms to the side like a bird.

Then you clap your arms in front of you like a penguin.

Then you put your arms down to touch your thighs.

Sorry I couldn’t think of any animal reference for that third motion lol!

4. Triceps swing backs

This is another great exercise that really targets the back of the arms.

Make sure your core is tight and engaged throughout this movement.

Also try to keep your back as straight as possible.

You’re not rounding your back or arching your back.

5. Shoulder Taps

This is a wonderful exercise because it works your arms AND your abs.

And let me tell you, any exercise that can work both my arms and my abs is always a winner in my books.

As usual make sure that your core is nice and tight and engaged.

Go at your own pace.

Remember, your only competition is the person you were yesterday.

Free Printable: Arms Workout

Click here to download a free printable of this workout

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