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8 Intense Minimal or Equipment Free Arm Workouts to Try at Home

The best arm workouts you can do with minimal equipment at home.

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.

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