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

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!

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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.

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