30 minute beginner arm workout at home
Here's everything you need to try our 30 minute beginner arm workout at home. For each circuit, complete each exercise one after the other and repeat it for 3 rounds before continuing on to the next circuit.
- Circuit 1
- Quadrupled Extensions
- Frog Pump
- Elbow to Hands Plank
- Circuit 2
- Deadbugs
- Inverted Plank
Circuit 1
Complete this round 3 times.
Quadrupled Extensions
Complete 8 repetitions
Coaching Tips For Quadrupled Extensions
Follow these cues to perform Quadrupled Extensions correctly:
- Take your time and do a slight pause at extension, feel the tension in the glutes.
Frog Pump
Complete 25 repetitions
Coaching Tips For Frog Pump
Follow these cues to perform Frog Pump correctly:
- Keep soles of the feet together, try different feet positioning to find where you can get maximal glute activation.
Elbow to Hands Plank
Complete 12 repetitions
Coaching Tips For Elbow to Hands Plank
Follow these cues to perform Elbow to Hands Plank correctly:
- From the plank position, slowly bring yourself to the top of press up position
- Perform a slight pause each time you find a new position
- Move slowly with control.
Circuit 2
Complete this round 3 times.
Deadbugs
Complete 10 repetitions
Coaching Tips For Deadbugs
Follow these cues to perform Deadbugs correctly:
- Ensure lower back is pressed into the floor
- Do not lower the leg so far that your lower back comes off the floor, only go as far as able while holding a good position.
Inverted Plank
Complete 20 seconds
Coaching Tips For Inverted Plank
Follow these cues to perform Inverted Plank correctly:
- Lock both your elbows, tense your glutes and keep your feet together.
If you enjoyed this workout you can find more below or try Programme, a fitness app that plans every workout for you – based on your progress, equipment and lifestyle.
This workout was made by Sean Klein
Sean Klein
