Log in to BOXROX Pro

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

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


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.


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.


  • 3 Rounds for Time
  • 20 Burpees
  • 21 Alternating Dumbbell Snatches (35/20 lb)
  • 12 Dumbbell Thrusters (2×35/20 lb)


  • 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

Image Sources

Related news