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
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
- 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.
- crossfit-homeworkout: Photos courtesy of CrossFIt Inc