Arm Circuit – No Equipment Needed

Let’s be honest. Your arms are an extremely important muscle to regularly exercise and they often get neglected. And, according to the Dietary Guidelines for Americans, adults should workout 150+ minutes per week including 2 days of muscle strengthening activities. This will help us age more gracefully by maintaining muscles that normally deteriorate as we age. So what are you waiting for?!

1. Arm Circles

  • Start with your feet shoulder width apart and your hands about foot away from your body. Raise your arms up and bring them back in a circular motion

2. Push-ups

  • Start in a plank position with your arms shoulder width apart. Lower yourself as low to the ground as you can and then push back up off of your hands to start position.
  • 3. Superman with Arm Extension

  • Start by laying on the ground face down with your arms out in front of you. Slowly raise your hands, chest, and legs off of the ground. Come back down into start position.
  • 4. Side-Plank with Underarm Reach

  • Start in a side plank with one foot over the other to help keep balance and your free hand extended into the air. Reach your extended hand across your chest. Bring your free hand back to the start position.
  • 5. Tricep Dips

  • Start with your legs together in front of you with your arms beside you supporting your weight. Slowly lower yourself as low as you can and bring yourself back up to start position.
  • 5. Plank Shoulder Taps

  • Start in a plank position with your hands under your shoulders. Then bring your left hand across your chest and tap your right shoulder. Bring your hand back down to start position and tap your other hand to the opposite shoulder.
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    The Social and Health Research Center