Time: 10 minutes

Equipment: Mat

Good for: Arms, upper body

Instructions: For each move, complete as many reps as possible in 30 seconds. Then continue on to the next move. Continue this pattern of effort for all six exercises. Repeat the entire circuit a second time.

Melody Davi, NASM-certified personal trainer, instructor with SLT and Obé Fitness, uses this bodyweight arm workout with her clients who want to strengthen their upper body. It helped her client completely transform her arms. Complete this 10-minute workout two to three times a week for the best results.

Hand-Release Pushup

How to: Start in a high plank. (Your body should form a straight line from head to heels.) Keeping your core tight, bend your elbows to lower your body all the way down to the floor. At the bottom, allow your torso to rest on the ground as you lift your hands a couple inches off your mat and then return them to the floor. Push back up to high plank. That’s one rep. Complete as many reps as you can in 30 seconds, then continue to the next move.

Superman To Pulldown

How to: Lie on your stomach. Extend your arms in front of you, and legs behind you. Keep your palms facing down. Lift your legs and arms at the same time. (Pretend you’re being stretched like a piece of taffy.) Hold this position as you bend your arms, squeeze your shoulder blades together, and bring your elbows to your sides to create a “W” shape with your upper body. Bring your arms forward, then lower your body back down to the starting position. That’s one rep. Complete as many reps as you can in 30 seconds, then continue to the next move.

Blast-Off Pushup

How to: Start in a high plank position. Sit your butt back towards your heels while keeping your arms fully extended. Return to high plank and lower down into a pushup, with your elbows bent at 45-degrees angles away from your body. That’s one rep. Complete as many reps as you can in 30 seconds, then continue to the next move.

Triceps Dip To Toe Touch

How to: Sit on your mat with your heels under your knees and palms flat on the mat just behind your glutes, fingers facing your body. Lift your but to hover above your mat. This is your start position. Bend your arms, elbows pointed straight back behind you, and tap your butt on the mat. Push yourself back up to your starting position, then lift and extend your right leg and try and tap your toes with your left hand. Return to start and repeat the entire sequence on your other side. That’s one rep. Complete as many reps as you can in 30 seconds, then continue to the next move.

Tripod Pushup

How to: Get into a downward dog position—your body should form a “V” shape. Slowly bend your elbows and lower your forearms toward the ground until your elbows nearly touch the mat. Return to start with control. That’s one rep. Complete as many reps as you can in 30 seconds, then continue to the next move.

Diamond Pushup

How to: Assume a high-plank position, but with your hands close together under your chest so your thumbs and forefingers form a triangle on the ground. Lower your body, with your elbows pointing toward your feet and biceps close to your body. Then press back up. That’s one rep. Complete as many reps as you can in 30 seconds, then continue to the next move.

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