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This 30 Minute Arm Workout from Home Will Keep the Gains Coming!

Today’s…

workout of the day, we are going to be doing a 30 Minute Arm Workout from Home! This is another workout in our coronavirus self quarantine series. 

Cardio Round 1…

For today’s cardio, we are going to do a 3 round circuit! We will start off by doing 30 seconds of jog in place, 25 seconds of high knees then 20 seconds of burpees. This is a great way to get your heart rate up and the blood flowing. If it is nice outside, feel free to substitute this with a run outside instead. I started off this workout with a two mile run.

Circuit…

For our circuit today we are going to be focusing arms. For some of the exercises, use what you have at home. So for bicep curls, if you have dumbbells or resistance bands, then great! But if not, get creative and use something around the house, like wine bottles, water bottles, etc. Here are some ideas you can use! We will do each exercise for a total of 30 seconds each before moving onto the next. After each round take about a 30 second break.
 

Abs…

For abs we are going to do 4 different exercise for 30 seconds, and will do this circuit for a total of 4 sets. These exercises are targeting your obliques today, so you should feel them burning. 

Stretch

To end the workout, stretch out those muscles to prevent soreness and injury. Recovery is the most important part after working out, so make sure to take care of your body and it will take care of you. Stretch it out for a total of 10 – 15 minutes depending on how much time you have

30 Minute Arm Workout from Home

30 minute arm workout from home

Cardio 

– 3 rounds of the following:

    – 30 second jog in place

    – 25 second high knees

    – 20 second burpees

 

Circuit

– 2 rounds of the following:

    – 30 seconds of inch worm

    – 30 seconds of pushup with knee to elbow touch

    – 30 seconds couch dips

    – 30 seconds standing bicep curl (use whatever you have here, it can be dumbbells, resistance bands, wine bottle, water bottles, etc.)

     – 30 seconds one arm tricep extension (right side)

     – 30 seconds one arm tricep extension (left side)

     – 30 second break

 

Abs

– 2 rounds of the following:

    – 30 seconds russian twists

    – 30 seconds right side plank

    – 30 seconds left side planks

    – 30 seconds bicycle

 

 

Inch Worm

Pushup with a Knee Touch

Couch Dips

Standing Bicep Curl

One arm Tricep Extension

Takeaways

If you are looking for more workout of the day ideas, be sure to go check out our page here for more.

If workout of the day isn’t really your thing, we have workout plans and progression programs here! Be sure to check them out and find what workout plan is best for you (lean mass or strength).

 

About Post Author

Bobby Petrillo

Bobby Petrillo is 24 years old from Charlotte NC. He went to UNCW where he studied accounting and has been working in the IT Audit space since graduating in 2017. Fitness has always been a big part of his life ever since freshman of high school. He is passionate about sharing his health and exercise knowledge to help others achieve their goals.
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