30 minute beginner arm workout with a resistance band at home

Here's everything you need to try our 30 minute beginner arm workout with a resistance band 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 Photo
Created by
Sean Klein
Last updated
09/02/24
In This Workout
  • Circuit 1
  • Opposite Shoulder Taps from Bear Crawl
  • Circuit 2
  • Inverted Plank
  • Bottom of Press Up Hold
  • Deadbug Hold with Single Leg Lowered

Circuit 1

Complete this round 3 times.

Opposite Shoulder Taps from Bear Crawl

Complete 4 repetitions

Coaching Tips For Opposite Shoulder Taps from Bear Crawl

Follow these cues to perform Opposite Shoulder Taps from Bear Crawl correctly:

  • Try and stay as stable as possible throughout with as little movement as possible.

Circuit 2

Complete this round 3 times.

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.

Bottom of Press Up Hold

Complete 20 seconds

Coaching Tips For Bottom of Press Up Hold

Follow these cues to perform Bottom of Press Up Hold correctly:

  • Keep tension in the chest
  • Keep shoulders and hips inline.

Deadbug Hold with Single Leg Lowered

Complete 25 seconds

Coaching Tips For Deadbug Hold with Single Leg Lowered

Follow these cues to perform Deadbug Hold with Single Leg Lowered 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.

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This workout was made by Sean Klein

Sean Klein

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