Whether you’re in high school, college, or out in the “real world,” chances are your schedule is busy— to say the least. But just because you can’t make it to the gym doesn’t mean you have to stop exercising. In fact, there are plenty of workout routines you can do from the comfort of your own home (or dorm/apartment). The only weight the following workouts require is your body weight, so the next time you’re too tired or busy to go to the gym, try a few of these to pump yourself (and your arms) up.
You probably don’t need me to tell you this but push-ups are a great way to make your arms feel strong while watching Netflix reruns in your living room. And hey! If your slippers have good grips at the bottom, you could probably keep those on while doing it too!
Normal push-ups not difficult enough for you? Try putting your hands together on the floor in the shape of a diamond and then go for it. Need to make it a little easier? No problem! Try wall push-ups (just don’t knock over your roommate’s picture frame).
If you’re reading this and thinking “basic,” you’re just not doing a plank correctly. Don’t be fooled into thinking a plank just works out your abs because if you’re doing it right, your whole body should be feeling it.
Try squeezing your glutes together and tightening your fists to really add a burn. I’m telling you, this stuff works.
Side Elbow Plank
This is not just another name for the regular plank. Actually, the side elbow plank is geared more towards those with good balance, so if you can’t balance, the regular plank will do just fine! But, keep your options open.
For this workout: keep your feet together and lie on one side. Prop yourself up on one elbow and lift so your body is being held up by your arm and not touching it. Lift the other arm to the sky and try and hold for a minute, tightening the muscles in your arms (and everywhere else in your body for an added workout).
This is not a joke. I remember my dance teacher telling us we were going to do arm circles one day in class and I sort of laughed at the idea thinking “I got this.” A few minutes later I was sweating and my arms felt like they were 300 pounds.
Set your timer for a few minutes and do arm circles until the beeper goes off. When it does, you’ll probably have the same reaction I did after my dance teacher led us through the exercise— shock. If you think this is an easy task you’re either: (1) wrong or (2) Superwoman.
For this one, kneel down with your elbows bent and your hands toward your waist without letting your hands touch your body. With each rep, lift one arm as if you were going to high five someone really excitedly and then do it with the other hand.
Challenge: try doing this one at the gym instead of in your living room and see how many real high fives you can get.
Now lean forward on all fours with your arms and legs evenly apart. Lift one elbow toward the ceiling at a 90° angle and repeat 10 times with the same arm. Switch arms and do another 10 with the other arm. Repeat 3 times or until you can’t lift your elbows any longer.
Did you ever have to do the crab walk in elementary or middle school phys. ed.? You know, the one where you walked on all fours with your stomach toward the ceiling? Well feel your inner-child and get into that position with your hands and feet the same distance apart. Just don’t walk around.
While you’re still in that position, bend your elbows keeping your feet still. Repeat 10 times. Not feeling the burn? Keep going!