5 MIN TONED ARMS WORKOUT - No Equipment
Summary
TLDRJoin this five-minute arm challenge that requires no equipment and tests your endurance to keep arms raised throughout. The workout starts with shoulder rotations, moves on to 90-degree angle lifts, chest squeezes, side-to-side movements, single arm lifts, and circles. It includes a forearm press and ends with alternating arm extensions and a final push. Difficulty can be adjusted by repeating the session or adding light weights. Share your experience and stay tuned for more workouts by subscribing and turning on notifications.
Takeaways
- đȘ This is a five-minute arm challenge without the need for equipment.
- đ The challenge requires participants to keep their arms up throughout the entire duration.
- đ The workout starts with arm rotations to engage the shoulders and upper back.
- đ Next, the exercise involves moving arms in a 90-degree angle up and down to work the shoulders and chest.
- đ€ Holding the arms out, participants are instructed to bring elbows together and apart to engage chest muscles.
- đ¶ââïž Side-to-side arm movements with lifted elbows are performed to maintain arm strength.
- đ Alternating arm lifts are done to ensure continuous engagement without dropping the arms.
- đ Arm circles are performed both backward and forward to work on shoulder mobility and strength.
- đ A 'prayer' position with pressed forearms is used to give a break to the shoulders while still engaging the chest.
- đ€Č Participants are encouraged to switch palms to the ceiling and back to work on triceps without letting the arms drop.
- â° The final exercise involves pushing arms up and down as if holding weights for the last 30 seconds of the challenge.
- đïžââïž Suggestions are given for increasing the intensity by repeating the challenge or adding light weights.
- đ The video creator encourages viewers to give feedback and subscribe for more similar content.
Q & A
What is the main goal of the five-minute arm challenge?
-The main goal of the five-minute arm challenge is to perform a series of arm exercises continuously for five minutes without dropping the arms.
What equipment is needed for this arm challenge?
-No equipment is needed for this arm challenge; all you require is yourself and the ability to follow along on the screen.
What is the starting position for the arm rotations in the challenge?
-The starting position for the arm rotations is with arms up to the side, performing up and down movements.
What is the significance of keeping the shoulders and back engaged during the challenge?
-Keeping the shoulders and back engaged helps to strengthen these muscle groups and maintain proper form throughout the exercises.
How are the chest muscles targeted in the challenge?
-The chest muscles are targeted by bringing the elbows in together as if there's something preventing them from squeezing, which activates the chest muscles.
What is the purpose of moving the arms side to side while keeping the elbows lifted?
-Moving the arms side to side with lifted elbows helps to strengthen the arms and maintain tension in the muscles throughout the movement.
How does the challenge incorporate the triceps during the arm circles?
-The challenge incorporates the triceps by performing circles with the arms extended, squeezing the triceps as the arms move.
What position is described as almost like a prayer position in the challenge?
-The position described as almost like a prayer position involves pressing the forearms and elbows together as the arms move up and down.
What is the final exercise of the challenge that involves the palms of the hands?
-The final exercise involves pushing the arms up and down as if there are weights in the palms, focusing on the resistance and squeezing the chest, back, and shoulders.
What is suggested for those who find the challenge too easy?
-For those who find the challenge too easy, it is suggested to repeat the round, add light weights to increase intensity, or try the workout for another round or even three.
How can viewers stay updated with more similar content?
-Viewers can stay updated with more similar content by subscribing to the channel, turning on post notifications, and giving the video a thumbs up.
Outlines
đȘ Five-Minute Arm Challenge Introduction
The video script introduces a five-minute arm challenge that requires no equipment, emphasizing the importance of maintaining the exercise throughout the five minutes without dropping arms. The instructor provides a warm-up with arm rotations and encourages viewers to follow along on their screens. The challenge is designed to be tough but achievable, with a focus on engaging the shoulders, back, and chest muscles.
đïžââïž Progressing Through the Arm Workout Routine
The script details a series of exercises that include arm movements at 90-degree angles, elbow squeezes, side-to-side arm swings, and alternating arm lifts. Each exercise is designed to target specific upper body muscles, with instructions to keep arms lifted and engaged to avoid dropping. The workout also incorporates forearm and elbow movements to give the shoulders a break while still maintaining tension in the muscles.
đ Final Stretch and Completion of the Arm Challenge
In the final segment of the script, the instructor motivates viewers to push through the last 30 seconds of the challenge, imagining the resistance of weights in their hands. The focus is on maintaining form and squeezing the chest, back, and shoulders for the duration. After the challenge, viewers are encouraged to share their experience in the comments, consider repeating the workout for increased intensity, and subscribe for more content. The script concludes with a reminder to engage with the video and the channel for future workouts.
Mindmap
Keywords
đĄArm Challenge
đĄNo Equipment
đĄC Rotations
đĄ90 Degree Angles
đĄElbows In
đĄSide to Side
đĄLifting One Arm
đĄCircles
đĄPrayer Position
đĄTriceps
đĄLast 30 Seconds
Highlights
Introduction to a five-minute arm challenge without equipment.
The challenge requires continuous movement for five minutes without dropping arms.
Instructions to ensure visibility of the screen for following along.
Starting position with arms up to the side for shoulder rotations.
Maintaining strong shoulders and engaging the back muscles.
Transition to 90-degree arm angles with up and down movements.
Emphasis on squeezing the shoulders and using chest muscles.
Holding the arms out and moving them side to side with lifted elbows.
Lifting one arm at a time while keeping the other directly out to the side.
Performing arm circles with tight movements to engage shoulders and back.
Brief rest for shoulders with a prayer position press of forearms and elbows.
Continuing with arm circles, this time moving forward.
Flipping one arm to the ceiling and switching arms to work on triceps.
Final 30 seconds of pushing arms up and down with imagined weight resistance.
Encouragement to complete the challenge without dropping arms for the last 15 seconds.
Completion of the arm challenge with a suggestion to repeat for increased intensity.
Invitation for feedback on the challenge and suggestions for adding weights.
Call to action for likes, subscriptions, and post notifications for more content.
Transcripts
hey guys welcome back today i'm going to
lead you through a five minute arm
challenge you don't need any equipment
for this challenge all you need is
yourself
the challenge here is to keep going
throughout the entire five minutes
without
dropping your arms it's going to be
tough but we're going to get through it
together make sure that you can see your
screen so you can follow along with me
and without further ado let's get to it
let me feel your love again all right
guys starting off arms are up to the
side we're starting off with c rotations
so up and down
keep those shoulders nice and strong
squeeze that
doing what back need to do staying up
all night
everything is
[Music]
all right next up
arms are in 90 degree angles you're
coming down to flat position and then
back up down
and up
so again really squeeze those shoulders
and squeeze that back
[Applause]
[Music]
all right we're going to hold this
position
and you're going to bring your elbows in
together
and back apart and i want you to think
that there's something in between your
elbows that is preventing you from
squeezing them together so you're really
using those chest muscles
[Music]
without dropping those arms extend them
we're just moving side to side here
keeping those elbows lifted
and keeping those arms nice and strong
[Music]
[Music]
all right holding the arms out to the
side we're lifting one arm
at a time
make sure you're not dropping those arms
you're keeping them right directly out
to the side squeezing that back every
time you bring the arm down
[Music]
let me
[Music]
all right holding those arms out to the
side we're just going to do some circles
you're going to circle backward
[Music]
nice tight circles
keep those shoulders tight keep the back
tight and also make sure to keep your
core tight while you're doing this as
well
[Music]
all right we're going to give our
shoulders a little bit of a break here
you're going to bring your arms into
almost like a prayer position press
those forearms and those elbows together
as you bring the arms up and down
[Applause]
i said we're giving our shoulders a
break but i definitely still feel the
burn in my shoulders as i'm doing this
but i'm also working the chest make sure
you're really pressing those palms and
those forearms together
all right we're going back to arm
circles so back out to the side
this time you're going to circle forward
[Music]
[Music]
all right guys almost there two more
exercises this time you're going to flip
one arm
to the palm to the ceiling
and other arm and switch so keep those
elbows lifted
don't let those arms drop
squeeze those triceps as you extend
[Music]
[Music]
all right guys last 30 seconds don't
drop those arms you're going to push all
the way up and down again think like you
have weights in the palms of your hands
you're really feeling that resistance
squeeze
that chest the back the shoulders
15 more seconds you can do it
[Music]
good and drop those arms great job guys
let me know how you guys did if you were
able to keep your arms up the entire
five minutes and if this was too easy
for you you could repeat this for
another round or maybe even three let me
know in the comments down below you
could even add some light weights maybe
one or two pounds just to really
increase the intensity of this workout
if you guys like this one and you want
to see more of this style make sure to
give it a thumbs up if you're new here
hit that subscribe button turn on your
post notifications so you don't miss
another video from me and i'll see you
guys very soon bye
[Music]
[Music]
you
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