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.

30 min read
Sean Klein
Created by
Sean Klein
Last updated
16/05/24
In This Workout
  • 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

Secondary
Lower Body
Hip Dominant

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

Secondary
Lower Body
Hip Dominant

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

Core
Trunk
Anterior Core

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

Core
Trunk
Anterior Core

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

Core
Trunk
Shoulder Stability

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.

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This workout was made by Sean Klein

Sean Klein

Signature

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