Be Warned! Your Arms Will Be So Sore After This 15-Minute Bodyweight Workout

No dumbbells? That’s OK! You don’t need them if you choose effective bodyweight moves like these. The 10 exercises below will target your upper body including your biceps, triceps, forearms, shoulders, and upper back. Be warned – you will absolutely be sore after this workout, but that’s what you want in order to build strong muscles.

If you have access to a wall and want more of a challenge, CrossFit competitor and coach Dani Jenny said instead of the plank side walk, you can do handstand wall walks. For this entire workout, she also advised to focus on form over speed.


15-Minute CrossFit Workout

This CrossFit-Inspired Workout Is All About the Number 20

Bodyweight Arm Workout

Equipment needed: none

Directions: After a five-minute dynamic warmup, complete three rounds of the below 10-move workout (each round should take about five minutes). Try not to rest between exercises, but if you need a one-minute break between rounds, take it.

After the workout, be sure to do a cooldown including these upper-body stretches.


Triceps push-ups

Side elbow plank leg lifts
10 per side (20 total)

Up-down planks
5 per side (10 total)

Triceps dips

Dolphin dives

Crab walk
10 steps forward and five steps back (20 total)

Donkey kicks

Side plank
15 seconds per side

Plank side walk
5 steps to the right and 5 steps to the left (10 total)

Elbow plank with side step
10 per leg (20 total)

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