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Bodyweight Arms & Core Blast

No machines? No problem! This bodyweight session will fire up your arms and core using just your body — expect a satisfying burn and a stronger midsection by the end.

Created by

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Workout Breakdown

Warm-Up

Arm Circle

2 sets × 20s, 20s

Shoulder Roll

2 sets × 20s, 20s

Torso Twist

2 sets × 20s, 20s

Inchworm

2 sets × 5 reps, 5 reps

Arms — Push Focus

Push-Up

4 sets × 12 reps, 12 reps, 12 reps, 12 reps

Push-Up (Diamond)

3 sets × 10 reps, 10 reps, 10 reps

Pike Push-Up

3 sets × 10 reps, 10 reps, 10 reps

Dip (Triceps)

3 sets × 12 reps, 12 reps, 12 reps

Arms — Pull & Bicep Focus

Pullup Progression

Progressive exercise

Isometric Bicep Hold

3 sets × 30s, 30s, 30s

Core Blast

3 circuits

Plank

1 set × 40s

Hollow Body Hold

1 set × 30s

Bicycle Crunch

1 set × 20 reps

Leg Raise

3 sets × 15 reps, 15 reps, 15 reps

Ab Rollout

3 sets × 10 reps, 10 reps, 10 reps

Side Plank

3 sets × 30s, 30s, 30s

Cool Down

Child's Pose

1 set × 40s

Triceps Stretch (Overhead) - Partner Assisted

1 set × 30s

Shoulder Stretch (Cross-Body)

1 set × 30s

Seated Forward Fold

1 set × 40s