4 Moves For Buff Arms

Yes, you can have those killer arms you’ve always wanted! This a do anywhere workout – they are all body weight moves. I do strength moves with resistance bands, weights and often just body weight. I find that its less difficult to cheat the move when its just you – no weights.

These moves, as will almost all workout moves, you will be engaging your core and perform the move slowly to be sure to do it correctly.

I recommend performing 3-5 rounds of these moves!

TRICEP DIPS
tricep-dips-floor
A) Start seated with knees bent and feet on the floor. Place hands directly under the shoulders with finger facing your feet, and lift hips to a hover.
B) Bend elbow straight back and use your triceps to press back up.
Perform 12-15 dips. Make sure to keep abs and glutes tight and lifted.

SIDE PLANK
side-plank---1
A) Begin lying on the floor with your hand on the floor and stack your shoulder over your hand. Feet are stacked on top on each other.
B) Lift your body into a side plank position, keeping your abdominals engaged and your feet stacked. Repeat on the other side.
Hold plank for 30 seconds each side.

WALKING PUSH UP
walking-push-up
A) Start with hands on the mat a fists distance apart from each other, legs long, and on toes in a full plank position with your abdominals engaged.
B) Walk your right hand and foot out to the side and lower to a push up by bending your elbows to the sides and lowering your chest towards the mat then press up straightening your arms. Bring the right and left foot back to your starting position and repeat on the other side.
Perform 10 total push-ups (5 per side).

PUNCHING
punching-workout
A) Stand with feet slightly wider than shoulder distance apart and bend knees slightly. Tighten the core to keep your center still.
B) Punch out one arm at a time at a steady pace.
Perform rapid, fast punches for 1 minute.