Nothing makes me feel stronger and more confident than looking down and seeing the little bump in my bicep from the (what feels like) 9000 bicep curls I’ve done over a lifetime. I absolutely LOVE to strength train more than any other type of fitness. But with vacation season upon us (for those who can travel), it’s not always possible to have weights on hand. I’m sharing my top 5 upper body – no equipment – strength videos, all of which are effective and completely FREE. These range from 5 minutes to 30 minutes, leaving you with no excuse for skipping arms day. No need to lose those guns just because you don’t have any weights!
5-Minute Arm Workout with Andrea Palen, Pilates for the People
This one is a bit dated (from 2012), but effective workouts never go out of style. Five minutes and no equipment may seem too easy, but I guarantee that your arms will be screaming by the end. This video does a good job of working the smaller accessory muscles of the arm, whereas heavy weights target larger muscle groups. The result is a more toned and less bulky look. Add 1-2 pounds, or .5 kg, and look out — you’ll be fully ready for tank top season.
10-Minute Upper Body Workout with Pamela Reif
Zooming up to July 2020, Pamela Reif just released this 10-minute workout that gets those arms pumping. Pamela is a German social media star who, as of July 2020, has over 4.5 million YouTube subscribers at 23 years old. I’ve been experimenting with her videos all week, and I’m glad this one came out. Some of the moves might feel silly (flapping your arms in the “wacky birds” segment), but Pamela really knows how to make seemingly simple moves excruciating through her progressive approach. She performs each move for 30 seconds, and then goes directly into the next move. Before you know it, you’ve been moving non-stop for 10 minutes. Her videos range from 8 to 20 minutes, and she always has a banging music selection. I’m keeping Pamela in my rotation, for sure.
13-Minute Sleek and Sexy Arms for Beginners with Cassey Ho, Blogilates
Cassey Ho is a mainstay in the online fitness world, starting her website, Blogilates, after she moved from the east coast to California in 2009. Her first YouTube videos were intended for her former students, but they took off and made her a YouTube star. She has her own version of Pilates, called POP Pilates®, and is one of the most popular female fitness influencers around. Whenever I want an energetic pick-me-up, I turn to Cassey’s sunny style and creative Pilates-inspired moves. This video is good for those who are new to exercise or who are starting over after a long break. Additionally, if you add some hand or wrist weights, you have a killer arm workout at the ready.
22-Minute Bodyweight Only Killer Arms, Shoulders, and Upper Back Workout with Daniel Segars, Fitness Blender
If you’ve read my previous blog posts, you’ll see that Fitness Blender is one of my absolute favorite sources for exercise. Daniel’s workouts are often especially challenging, and this one is no exception. Push up alert! This one works the upper body through several push up variations, making it a well-rounded upper body routine.
30-Minute No Equipment Upper Body Workout without Weights for Women & Men – Arms Chest and Back
HASFit duo Joshua and Claudia Kozak do a nice job of giving both harder and easier versions of this 30-minute arm burner. A couple of moves require a towel, but it’s otherwise completely equipment free. In case you’re wondering, HASFit stands for “Heart and Sole Fitness.” Joshua and Claudia Kozak have been at it for over 7 years, and they have a number of different programs you can try on their website, HASFit.
So there you go. Head off to that remote beach or mountain locale confident that you can work that upper body whenever, where ever. If you have any favorite no equipment upper body workouts, share them in the comments below!