Arms only body weight workout

Chris Shah, Founder, Ami Hodge. Terra Nova Fitness

This ARM ONLY workout is broken up into 3 parts

A, B, C.

Perform A once, perform B and C two to three times in a row.

Click on the video for the full coaching instructions

 

A Group

A1) Arm circles

X12 each

Arms out to the sides.

Perform small, medium then giant circles forward then repeat backwards.

 

Arm circles

A2) Palm bug kills

·         X12 each position and both sides

·         Arms in front level to chest, stack one hand on top of the other

·         Push down with top hand and push up with bottom hand

   1.      Bottom palm down, top palm down

   2.      Bottom palm down, top thumb up in middle

   3.      Bottom palm down, top thumb up to side

   4.      Top palm down, bottom thumb up

 

A2

A3) Shoulder I/Y/T

X12 each letter

  

I

Y

B Group

B1) Wall triceps

X12-15

 

B1

B2) Shoulders taps

X12-15

B2

B3) Hand walk outs

X12-15

 

B3

C Group

C1) Push up hold  

X 30sec

 

C1

C2) Forearm pushups  

X12-15

 

C2

C3) Arm drives

 X 30sec 

C3