Whether you’re training for the Open or simply want to get in shape with minimal equipment, these equipment free arm workouts will push your biceps, triceps and deltoids to the limit — all from the comfort of your own home (or outdoor gym).
Home arm workouts also work various other muscle groups, helping improve your balance and endurance; which will improve your overall performance throughout the workout.
While it certainly helps to have access to all the barbells, rowing machines, dumbbells, and kettlebells you could possibly need, occasionally access to the box or gym isn’t possible — especially at the time of writing!
Making use of your own bodyweight and whatever equipment you have on hand will make sure your arm workouts can be as efficient as possible even if you’re doing them from home.
Equipment Free Arm Workouts
Ruck At Home WOD #18
For Time:
40-30-20-10 reps of:
- Alternating Jumping Lunges
- Rucksack Floor Presses (30/20-lb)
- Crossbody Mountain Climbers
This one is bound to work up a sweat. The first round is 40 Alternating Jumping Lunges, 40 Floor Presses, and 40 Mountain Climbers. The next round 30-30-30 and so on until athletes complete 10 reps of each movement. To make it a little more challenging, the Mountain Climbers will now be opposite knee to elbow!
Score is the time on the clock when the last round of Mountain Climbers.
Living Room Mash 84
For Time:
- 200 Jumping Jacks
- 100 Air Thrusters
- 50 Table Rows
For the Air Thrusters, you can use a variety of household objects to recreate the desired resistance.
With a running clock, as fast as possible complete the prescribed work in the order written. Score is the time on the clock when the last Table Row is completed.
Living Room Mash 81
AMRAP in 15 minutes of:
- 2 Table Rows
- 2 V-Ups
- 2 Reverse Lunges
- 4 Table Rows
- 4 V-Ups
- 4 Reverse Lunges
Continue with this pattern, adding 2 reps to each movement after every round.
For 15 minutes perform as many repetitions as possible (AMRAP). The first round consists of 2 reps of Table Rows, V-Ups, and Reverse Lunges. The second round will start with 4 reps each, and so on.
Score is the total number of repetitions completed before the 15-minute clock stops.
Bodyweight Champion
6 rounds of:
- 1 minute of Burpees
- 1 minute of Air Squats
- 1 minute of Double Unders
- 1 minute rest
The bodyweight version of The Ghost; replicating six three-minute rounds in a fight. Don’t hold back, this is about mental toughness.
Beginner: 10-15 burpees, 30-40 air squats and 40-50 double unders.
Intermediate: 17 burpees, 45 air squats, 60 double unders.
Advanced: 20 burpees, 50 air squats and 70 double unders
Aim to match each round rep for rep!
View this post on Instagram
If you are new to Double Unders this is a great workout to practice them. It is controlled by the time limit which means that you won’t get held back by this movement. Use each minute to do as many Double Under attempts as possible.
Minimal Equipment Arm Workouts
If you do have access to an outdoor gym, dumbbells or even a barbell, then these workouts are perfect for working out your upper body and arms.
Living Room Mash 77
Four Tabatas for Total Reps in 19 minutes:
- Tabata Lunges
- 1 minute Rest
- Tabata Push-Ups
- 1 minute Rest
- Tabata Russian Twists
- 1 minute Rest
- Tabata Double-Unders
On a 19-minute clock, perform four Tabatas with 1-minute rest in between.
A Tabata is 20 seconds work and 10 seconds rest for 8 intervals.
Score is the total number of repetitions completed before the 19-minute clock stops.
Equipment Free Arm Workouts: Lorenzo (CrossFit Memorial WOD)
For time.
- Buy-In: 1,000 meter Run
Then, 5 Rounds of:
- 15 Push-Ups
- 20 Medicine Ball Cleans (20/14 lb)
- 21 Burpees
- Buy-Out: 1,000 meter Run
With a running clock, as fast as possible complete the prescribed work in the order written. Athletes must complete the buy-in of 1,000 meter Run. Then, complete 5 rounds of 15 Push-Ups, 20 Medicine Ball Cleans, and 21 Burpees. Finally, accomplish the buy-out of 1,000 meter Run.
Score is the time on the clock when the buy-out is completed.
Cincy
5 Rounds for time:
- 2 Rounds of Cindy
- 1 Round of Nancy
Cindy: 5 Pull Ups, 10 Push Ups, 15 Air Squats
Nancy: 400m Run, 15 Overhead Squats (95kg/65kg)
This workout is a combination of two classic WODs; Cindy and Nancy. Complete 2 rounds of Cindy, followed by 1 round of Nancy. Together that’s 1 round! Keep going until you have completed 5 total rounds. Your score is the total time.
This workout will be long (20+ minutes for most athletes) so make sure you pace well from beginning. Choose a load for the overhead squat that allows you complete 15 reps in no more than 2 sets. Your aim should be to complete the workout at a steady pace.
Ellen
3 Rounds for time:
- 20 Burpees
- 21 Alternating Dumbbell Snatches (50/35 lb)
- 12 Dumbbell Thrusters (2×50/35 lb)
Complete as fast as possible in the order written for 3 rounds against the clock.
Score is the time on the clock when the last round of the Dumbbell Thrusters is completed.
Scaling Options
Reduce the reps and/or loading to complete this workout in 12-15 minutes. Each set of Snatches and Thrusters should be completed in only 1-2 sets with minimal rest in between.
Intermediate
- 3 Rounds for Time
- 20 Burpees
- 21 Alternating Dumbbell Snatches (35/20 lb)
- 12 Dumbbell Thrusters (2×35/20 lb)
Beginner
- 3 Rounds for Time
- 10 Burpees
- 12 Alternating Dumbbell Snatches (20/10 lb)
- 9 Dumbbell Thrusters (2×20/10 lb)
Read More: 8 Sit Up Abs Exercises to Build a 6 Pack and Strong Core
