Workouts

The Do-Anywhere Bodyweight Program: The Workout to Sculpt Your Arms

Light up your biceps and triceps on day 1 of the series. All you need is resistance bands and a ledge.

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This is the do-anywhere bodyweight program, a series of circuits designed to give you a solid cardio and strength training workout regardless of time, space, and resources.

Consider this your foolproof arms routine whenever you’re traveling, under a time crunch, or trying to sneak in a workout over the holidays. All you need is resistance bands and a ledge to light up your biceps and triceps.

How to do it

Complete 4 rounds with little to no rest between exercises and 1 min. rest between sets.

This is meant to be done in circuit form so you can get a cardiovascular benefit from strength training without having to do actual endurance work. You can perform this workout up to twice weekly.

  1. Decline Pushups x 8
  2. Plank to Pillar x 6 each side
  3. Resistance Band Pullaparts x 12
  4. Resistance Band Biceps Curl x 12
  5. Dips x 12

Here, Muscle & Fitness editor Brittany Smith demonstrates how to do the circuit.

Program designed by Liz Lowe, C.S.C.S., head program designer at Scorch Fitness, a high-intensity interval training gym in Sarasota, FL.

Shot on location at EVEN Hotels Brooklyn.

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