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8 Intense Minimal or Equipment Free Arm Workouts to Try 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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