Runners are usually highly motivated and proactive when it comes to their health. But If I had to bet on one area of the body where runners were notoriously lazy and lacking in strength, it would be easy to guess the arms. I can at least speak for myself when I say finding the motivation to complete an arm workout is hard. And once I do finally muster up the motivation, I never know where to begin.
How do I complete an arm workout without weights?
I’ve heard plenty from others about their amazing arm workouts. They hit the gym, lifting heavy weights and burning out their muscles with each set. But every time I wander into the weight section of a gym, I find myself overwhelmed and undereducated. I know nothing about any of the machines and couldn’t even begin to guess what weights to lift for a decent arm workout.
If the weight room leaves you feeling a little intimidated as well, I’ve come up with a solution to avoid the gym all together while still fitting in a great arm burn. This bodyweight arm workout makes finding the motivation to fit in a few arm exercises much easier.
The entire workout can be completed without weights, right at home in your living room. It takes less than 20 minutes, so you can squeeze it in on a rest day or after a run without taking up too much time.
Each of these bodyweight arm exercises require no equipment other than your own bodyweight. These exercises utilize different positions and movements to create resistance, so you’re able to build strength and maintain tone without hitting the gym.
A great option for beginners, this bodyweight arm workout takes the intimidation out of trying to build arm strength. Move through the arm exercises at your own pace for an awesome strengthening workout!
Bodyweight Arm Workout
Dolphin Pushups x 20
Begin this arm exercise in a downward dog position. Bend down to plant your hands and feet firmly on the floor, about hip width distance apart. Walk your legs slowly out behind you to form an inverted V position. From here, bend your arms at the elbow to lower down into a push up position, maintaining a flat back and downward dog position. Next, push your body back up by straightening your arms. Repeat.
Tricep Crab Dips x 30
From a seated position, bend your knees and plant both feet on the floor. Then, reach behind you to plant both hands on the floor. Lift your butt and hips off the floor by balancing on your hands and feet. From this crab position, bend your arms at the elbow and lower your body down towards the floor. Then lift your body back up by straightening your arms. Repeat.
Shoulder Taps x 20
This arm exercise begins in a straight arm plank position. Extend your hands down in front of you and plant your palms on the floor. Straighten your legs back behind you to balance on your toes, forming a plank with your body. From this plank position, raise one hand at a time to tap the opposite shoulder with your hand while balancing on the opposition arm. Be careful not to arch your back or hips. Repeat.
Pushups x 20
Push ups begin in the same straight arm plank position as the previous exercise. Your hands should be flat on the floor with arms fully extended, and legs straight back behind you, balancing on your toes. From this position, bend your arms at the elbows to lower your body towards the floor. Next, push your body back up as you straighten your arms. Repeat.
Cross Punches x 50
Begin in a standing position with your arms bent slightly, holding your hands in fists just below your chest. With a forceful motion, straighten one arm by punching your first across your body. Return your arm to its bent position, and repeat on the opposite side.
Tricep Dips x 30
Stand with your back facing a chair, desk, table, etc. and place your hands behind you to rest on the surface. Walk your feet out in front of you until your legs are straight, forming an angle with the ground, and you are balancing on your heels. Bend your arms at the elbows to lower your body towards the floor, and then straighten them to raise your body back up. Repeat.
Shoulder Squeeze x 20
Begin by lying face down on the floor, with your legs extended straight out and arms straight out in front of you. Lift your arms and legs off the floor, balancing on your stomach and hips. Bend your arms by bringing your elbows back behind your head, until your hands are near your ears. Then return to the original position by straightening your arms out in front of you again. Repeat.
Commandos x 20
This exercise begins in an elbow plank position. Lower to the floor on your elbows and toes, lifting your body off the floor in a straight plank position. Try to keep your back as flat as possible, careful not to arch your back and hips. From this position, place one palm on the floor and straighten your arm. Continue by placing the other palm on the floor and straightening that arm, raising yourself into a straight arm plank. Lower back to your elbows and repeat.
Complete all of these bodyweight arm exercises with limited rest for maximum strengthening! All it takes is about 20 minutes a week to maintain toned muscles and improve your arm strength.
Why travel all the way to the gym when you can use your own bodyweight? This arm workout is a great option for indoor workouts this winter, setting you up for spring success.
More bodyweight workout ideas:
- Simple 15 Minute Dumbbell Arm Workout
- 20 Minute Bodyweight Leg Workout for Runners
- 15 Minute Bodyweight Workout You Can Do Anywhere