Workout Routines

The Do-Anywhere Bodyweight Program: The workout to blast your arms

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

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Do-Anywhere Bodyweight Program: Day I Arms
Men's Fitness
Men's Fitness
Duration 25
Exercises 5
Equipment Yes

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.

Here, Men's 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.

The Do-anywhere Bodyweight Program: The workout to blast your arms Do 4 rounds

Exercise 1.

Decline Pushup You'll need: Bench How to
Man performing decline pushup thumbnail
-- sets
8 reps
As little as possible rest

Exercise 2.

Elbows-to-Hands Plank How to
Elbow plank thumbnail
-- sets
6 each side reps
As little as possible rest

Exercise 3.

Resistance Band Pull Apart You'll need: Resistance Band How to
Resistance Band Pull Apart thumbnail
-- sets
12 reps
As little as possible rest

Exercise 4.

Band Curl You'll need: Resistance Band How to
Band Curl thumbnail
-- sets
12 reps
As little as possible rest

Exercise 5.

Bench Dip You'll need: Bench How to
Bench Dip thumbnail
-- sets
12 reps
1 min. rest
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