The No-Equipment Arm Workout


Wow, it is hot out there! As I write this post, London is blazing, with temperatures set to hit 38 degrees today! This means a couple of things. One, you really need to stay cool and safe. Sunscreen, water, and plenty of time in the shade – really – heatstroke is no joke. The second is that there is plenty of skin on show as people strip down to try and beat the heat. If you want to up your arm game this summer and slip into something that bares a little more flesh, you’re not alone. Toned and strong arms is a really common request from my clients. But you don’t need to hit the weights rack to make impressive gains. Here is one of my favourite no-equipment arm workouts for you to try this summer. Although you may want to wait for it to cool down a little first!


Tricep Dips


This is an old favourite of mine and I love that you can do it almost anywhere. Against a couch, a bench, a chair, or even a step. Start facing away from the item that you are going to balance against. Place your hands flat on the surface with your fingers facing forward and try to keep a flat back. Walk your legs out in front of you. Now bend at the elbow to lower your body towards the ground, keeping your elbows behind you. Then straighten your arms back to their original position. Repeat for 10 reps.

Diamond Push-Up


This fun variation on a traditional pushup really packs a punch and you can do it from a full pushup or a kneeling pushup starting position. Start in a plank position, trying to maintain a straight line from head to ankle. Place your hands together with thumbs touching beneath your chest (forming a diamond shape with your hands). Lower slowly to the ground and then back to the starting position. Complete 10 reps.

Superman Pulldown


Lie on a mat with your legs raised and toes pointed and hands stretched out in front of you – the traditional superman pose. Then pull your elbows back to your sides, creating a ‘W’ shape with your shoulder blades. Then return to your full superman. Do as many as you can in 30 seconds.

Arm Circles


It’s back on your feet for this deceptively simple-looking move. Stand up tall with your feet about shoulder-width apart and your back straight. Put your arms out straight by your side so that they are parallel to the ground. Now move them in small clockwise circles for 30 seconds. Then repeat counter-clockwise for the same amount of time. You should get a nice little burn going on!

Forearm Plank to Dolphin


Finally, stretch it all out with this fluid movement that targets the deltoids. Start in a forearm plank position with your elbows underneath your shoulders. Now, press through your forearms and lift up and back to create an inverted ‘V’ shape to flow into Dolphin pose. Pause and lower smoothly into your initial plank. Try to complete 10 reps.

Ready for some amazing arms? I hope so. If you’re looking for a little extra support on your fitness journey, why not come down and try a personal training session at FitFusion PT? With personalised fitness advice and friendly workout sessions, I promise you, we will have a blast! Until next week, keep cool and carry on! You are amazing.