6 Minute Arm Wobbler “no equipment” HIIT Workout
It's time to target those pesky wobbly bits. This 6 minute arm burner will be targeting your triceps whilst also engaging chest, shoulders & abs.
Just 3 exercises performed over 2 rounds. 30 seconds of work followed by 30 seconds of rest. That's just 6 minutes to set you on the right path to beautifully sculpted arms.
Narrow to Wide Push Ups - 30 seconds work / 30 seconds rest
This is a great dynamic movement with the wide push ups working your chest, back and bicep muscles, and the narrow push ups, your triceps (arms).
Start in high plank position with feet together and hands slightly wider than shoulder-width apart. Engage your quads, glutes and core as if holding a plank.
Bend your elbows out to the sides, breathe in and lower your torso toward the floor, pausing when chest is just below elbow height. Exhale and press into the ground to push your body away from the floor to return to starting position. Jump hands inside to be shoulder-width apart and repeat. Make sure your back and hips don’t sag.
SCALE: Place your knees down but make sure that back stays nice and flat and you get your nose and chest as close to the floor as possible. If you don’t want to jump into the different push-ups, you can step your hands in and out instead. No shame in scaling - form comes first!
2. Tricep Dips - 30 seconds work / 30 seconds rest
The classic tricep exercise! Sit tall on the edge of a sturdy chair or step and wrap your fingertips over the edge. Place feet on the floor in front of you with knees bent at 90 degrees.
Lower your hips toward the floor until your elbows reach about 90 degrees. Any more and you may start to feel some pain in your shoulders. Keep your back nice and flat. Press up until elbows are straight, but not locked.
3. Plank Shoulder Tap
Get into a high plank position and place your hands directly under your shoulders and feet slightly wider apart.
Tense your core and engage your glutes to ensure your body is in a nice straight line and doesn’t wiggle around too much during the movement. Lift one hand up off the ground, moving it slowly to touch the opposite shoulder. Keep your hips square to the ground and do not rotate as you lift your hand to touch your shoulder. Do not let your butt go up in the air or your hips sag toward the ground. Touch your opposite shoulder then slowly place your hand back down on the ground.
SCALE: We’ve got a couple of scaling options here. Either go down onto your knees or use a box or sturdy chair.