20: The 20-Minute Arms & Abs Workout You Can Do Anywhere

Hey everybody, I'm Amy from BodyFit by Amy, and this is your no equipment arms and abs strength workout. This is a 20-minute workout, all body weight, using no equipment, and we are going to strengthen your entire upper body and core and also probably get your heart pumping in the process. Of course, I'll give you lots of different options to work to your fitness level. Are you ready? Let's do it! Let's start just by getting our muscles warm. You can march and pump those arms. We're going to get the blood flowing, get our bodies temperature up, get the energy up, and get ready to move. This is a quick workout. We are getting it done in 20 minutes, all body weight, no equipment needed, and with options for you to be where you are today, where you are on your journey, and how you're feeling today. Let's roll those shoulders. Start small to the back, and then you can take them a little bit bigger. So a little bit of mobility through the upper body, through the back, through our core, and then we will jump right in with this workout. We're gonna work in 30-second intervals. Now let's take it back To the front. You can start big and then go back down smaller. So 30-second intervals, 3 times 30. So we will start with one thing. Let's cross those arms right here, big chest opener. And then if you want to add a little step out just to open up those hips, they tend to be pretty tight. Even though we're not working the lower body today, we can always get it moving. So 3 rounds of 30 seconds back to back to back. Most of it will be one thing, then the other, then put them together, except some of our standing work will be together. Then we'll do some pulses for some extra burn. All right, so maybe some things that look easy in the beginning, but once we start doing them, you're really gonna feel it. So shift that weight right through here, shoulders right here. So we're getting it done 3 times, 30 seconds back to back to back. So muscle endurance, getting that progressive overload because we're not lifting with heavy weights today. Let's take it up with that I, hinge to the back, and up with the Y. So shoulder mobility while we also Stretch through our back. I and Y and hinge. So within this, because we're not lifting with heavy weights, we're going to get it from longer muscle endurance sets and from overloading our muscles with repetition, right? Of course I will give you options, and of course if you need a longer break, you can get it. Or if you need to just take a rest break, that's okay. 2 quick circuits, Essentially no repeat. Let's take it right through here, flat back down, and then round it up. Big scoop. Essentially no repeat because even though we'll put some things together or separate some things out, every round is different. Right through here and here. Place those hands down to the ground if you can. We're gonna walk it back to that high plank. If that's not right for you, come to your knees. And we're just gonna take a child's pose to plank or child's pose to all fours. So you get a stretch through the shoulders, through the back, and you can either come up on your knees, getting that core working, or all the way up. Just a few more just like this to stretch it out right here. And one more up. And then let's walk those hands back right through here, a little pedal, and then slowly roll it up. So Stacking your vertebra one at a time. All right, tap and reach across. So we're going to start with some standing, some movements that we would typically do with weights, but we're going to do them all body weight. So again, they're going to feel easy at first. You can almost think of them as mobility, but then as we go on increasing the overload, I think you're going to notice that you're going to feel it more, more than you thought you would. Then we'll take some things down to the mat. Don't worry, we're not going to overdo it With upper body, with our upper body push, right? It's not going to be all push-ups. We're just going to get some things to really challenge our arms, our core, and get the heart pumping. All right, so we're going to start 30 seconds push and pull. So it looks like a shoulder press push and looks like a pulldown pull. Here we go, push and pull. Now what I want you to think about is not just, not just through the motions, right? I really want you to think that you're pushing with effort and pulling with effort. Imagine that there's weight. Push it away and pull it in. Squeeze in those shoulder blades. Then we're going to separate these out. We're going to get some pulses. All right, so we really get the full range of motion here. 5 more seconds. All right, now let's push. You can start small, just almost like we're raising the roof, right? Squeeze. And then you can pulse a little more to the top. So it looks like this. Feel the tops of those shoulders. Keep pulsing. We got 15 seconds. You decide where you want to be. Maybe you want to keep it small here, maybe you want to keep it here, but just pulsing for 10, right? I told you you're going to feel those arms, back of the shoulders, back. You want to keep that core engaged. I know I'm moving. Here we go. And then pulse it in, pull down. Now we're going to keep it small. Again, pull those elbows in, squeezing right through here, upper body pull muscles. If you want to make it a little bigger, you can squeeze. Yes, right? Little pulses. Again, keeping the core engaged even though I'm moving around a lot. I want you to think about core lifted, zipping up through. 5 seconds, squeeze for 3. 2, 1, shake it out. Right, harder than it looks. Still mobility, still range of motion, but those are some good ones that you can do maybe during your workday when you need a little break from sitting in the desk at your computer. Get up, push and pull. All right, meet me down on the mat. First round is our push-up. Now if you want to elevate it, I'm going to grab my bench right over here. If you want to elevate it, you can be elevated here Or on the wall, if that's a bench, chair, or here, knees or toes. Let's take it right through here, push it up. Now, either way, sometimes elevating, if you have an option of a bench, right, allows you to keep yourself on your toes as you get stronger. Now, I often am on my knees because one shoulder really doesn't like these push-ups, but I've been working To get stronger. We're going to stay down on this mat and we're going to take it to a Superman. So we're going to lift and lower. Join me here. We're going to lift and lower. If that's not right for you, bird dog. Opposite arm, opposite leg. And then you can probably guess we're going to put them together. Lift and lower. I can't get super high, and that's okay, but it's those upper body pull muscles If you want to take those arms out, that might feel better, or out in front, but lift the shoulders, lift the legs. All right, let's put them together. We're going to push up from here, all the way up, slowly down. Superman right here. So you can push up from your knees and then come up, or use your knees to go down, but this may be one where it's a little easier to go down because you know you don't have to come back up. Staying on those toes, here we go. If you need to do the bird dog instead of the push-up, that's okay too. 5 seconds, can we get one more? Squeeze and relax, stretch it back. We're gonna stay down on the mat. I'm gonna move this bench out of the way. All of those are challenging for me. All right, now we're down on our back right here. We're going to start with a dead bug, so I want you to tuck the pelvis, zip up the core. If you need to, you can keep it simple with a march. Otherwise, opposite arm, opposite leg. Then we're going to add a little push, opposite side push as we go out. Then we're pushing and going out together. Here we go, right arm, left leg. Close the core, bring it in. Now I want you to think of it all, everything coming in right here. Slow and controlled. Sometimes we want to just go through the motions, but I want you to think about your core doing the work right here. Here, and breathe. All right team, take the left hand to the right leg, push against each other. Other side and switch. Other side and switch. Right here, out, switch. Push. So you're pushing the leg into the hand, hand into the leg, and creating that internal opposite side resistance as you go here. All right team, last one. All right, lift those shoulders, push the hands into both legs, legs into both hands. Extend everything out. If that's not right for you, you just keep your shoulders down, bring one knee in just like that. You're still going to get that resistance right here. If you can push, hold for a count, take it out. Push. I know it's burning. After this, we're gonna get some water right here. 5, 4, 3, 2, 1. Hug those knees in. Yes you can! All right team, bring it up. Before we get that water, we're going to have a quick 30 seconds cardio, core, and arms. We're here, cross, push, cross, push. All right, 30 seconds only before we grab that water, just like its own little bonus. So push and pull, knee cross, push and pull, knee cross. Ready? Here we go. Yes. So if you want to pick up the pace, you can. If you want to think of it as more cardio, or even add this, really rotate in the torso, and you're going to get that standing core as well. Whatever you need for you. 5, 4, 3, 2, 1. There we go. Nice little quick little cardio burst before we grab some water. All right, cheers y'all! One more circuit, it's going to look just like that. 3 moves where we put things together, starting with some where we start together and take them apart for pulses. Cheers y'all! Catch your breath, bring it over here to me. All right, so similar to what we did before, we're gonna go out wide like a pull down here, but we're coming up triceps behind the head. So squeeze in the back, push, bring them in, push your hands against each other, and you're down just like a tricep push. So as you're going down, I want you to push those hands together here to here. Looks simple, think of the mobility. Then we're gonna have these pulses, then we're gonna have these pulses. You're gonna feel it. All right, 30, 30, 30, let's get it done. Push and pull and tris, here we go. Behind the head, squeeze, squeeze up. As you're coming up out of those triceps, push your hands against each other and then pull and Squeeze up. One of the issues with bodyweight workouts with no equipment for upper body is we sometimes overload on the upper body push, right? Push-ups, which we had, plank presses. We're not going to do triceps. All right, right here, team, just pulse. Squeeze. Really small ones. Palms are up. Notice we're sneaking in a little biceps, right? So we're getting that pull You can go right here. Squeeze, keep them nice and tight. Squeeze, squeeze both. I know, so doing moves like this allows us to get that upper body pull, right? Our back, our biceps, the back of our shoulders, as well as the push. Here we go, speaking up. Push them in here. You can go halfway up Squeeze, or all the way up. Either way, get that push. Feel the back of the arms. I know, we're going to make sure those tris feel it today, but also your back, also your shoulders right here. Yes! 5, 4, 3, 2. Shake them out. All right, now we're gonna take it either down to the mat, or if you have a bench or something you can do a tricep dip off of, here's what we've got. Your tricep dip can be here, and then we're going to take it to core, bringing it in here, and then we're gonna put them together here to here. If you're on the mat, it just looks like this or this. And then here. All right team, so join me, bench or floor. Here we go, down and up. Now we'll readjust between the two. It's okay if it ends up being 25 seconds instead of 30 to get in our position. I want you to have those fingertips pointing forward and arms pointing back. If you need to adjust a little bit, that's okay, but I don't want you putting that pressure on the shoulders this way. So if you need to be here or here— 5 seconds. Push through those tris, not pushing through the legs. Here we go, get in position here, and you're bringing your knees in. Join me here. You can have your hands for balance, you can keep it here. You can also just do one knee at a time. You can be on the floor, you can be on the bench. When we put them together, we're going to do the tricep dip Bring the knee in at the top. All right, but a little bit more core here. Rest those wrists. 5, 4, 3, 2, 1. Get set again. Here we go. Triceps knee. So it's at the top of the triceps if you're on the ground. Down, knee. Elbows push up for the tris. Knee. I know we feel it all the way through, and that's okay. Keep it going, 10 seconds. Burn! Woo! Almost done with this workout. 3, 2, 1. Yes! Right wrist, shoulders, tris. Shake it out. All right team, down on your back. Again, a little bit of core. Oh no, sorry, meet me. Yes, a little bit of core right here. Here is what we've got. We're here, we're gonna take it down. Let's go out with the arms. So start with this. I know it's a little tricky to get into it. Think of it as a chest fly. Squeeze in. Squeeze out in your back. As you squeeze out, squeeze out in your back, I want you to— you can even push those elbows down into the ground to tighten your back if that doesn't bother your neck. Feet are in tabletop or here. Squeeze again. Looks simple, but we're here. Let's add those legs right here. Down, squeeze, down. Squeeze. You can lift the shoulders if you want. Again, this is when we're adding on. And here, out, here. Yes, team! Our last one is going to be a little bit different, okay? Right here. 5, 4, 3, 2, 1. I want you to hold the hollow hold. You can be here or here. Squeeze and pull over. Squeeze and pull over. So mobility, if you can keep the shoulders lifted, otherwise keep them down here. Again, I know it looks like not much, but if you really think— squeeze into the ground, squeeze up at the top, pull over. If you want to take those legs out, we got 5. 5 seconds. Can you get a little lower? 3, 2, 1, relax. Hug those knees in. We are so close, team. Here we go, last one. From here, we are on our elbows. Whoo! We're gonna make this a little cardio core plank singles. Up, up, down. Down, up, up. Then we're gonna do our hip dips, then we're gonna bring it up for a full climber. I'm gonna give you options. Join me here. Here we go. Lift the core, bring it up. Now with these plank singles, we won't get very many, but I want you to think about using your core to lift, not pushing through the elbows, not pushing up from the toes, but using your core. Try that. Don't use your arms, don't use your legs. Lift with the core. Lift at the core. I know it's burning, especially after that. Up, up, down, down, up, up. Hold it up. Here we go. Drop the hips, drop the hips. We're going to separate this one out so when we get our last cardio, I'm going to give you options. If you need to keep one knee down, you can be here, here, To here. Yes, you can. Or here, separating this out into 2 30s, and then we'll get a quick breather for our last hurrah. Yes, team! 5, 4, 3, 2, big stretch. Here's what we got: climbers or standing climbers. Either way, cardio Core, upper to push, upper to push. Last 30 seconds, then we're cooling it down. This is it, ending with some cardio core and upper like we did before. Meet me on the mat, meet me up top, either way. Strong arms, strong abs with that rotation, strong cardio. 3, 2, 1. Yes you can! Here we go, team. Keep it moving, take it across. You got 15 seconds. You can make it slower, we're still gonna get our heart rate up, right? We are so close, 10 to go. Lift it in the core. I know this is more of a core workout than I thought it was gonna be in the beginning. 5, 4, 3, 2, 1. Go ahead, slowly make your way up. We're going to keep this cool down super short, team. How's your heart rate? It's up there. Mine too. Take those arms up and over, stretch your arms, little pull. Please get some more stretching on your own— shoulders, back, wrist, as well as your core, right? I know, I tried to alternate between upper body and core, but a lot of things are both, right? And then there's that cardio that we're feeling. Reach those thumbs to the back, grab if you can, little hinge if you can to stretch your back, but you don't have to. Leave me a comment, let me know how you're feeling. 20-minute Bodyweight Fridays all month long. Would love to hear from you. How are you feeling in this workout, after this workout. Let me know. A little stretch of your wrist. Leave me a comment, leave me a like, subscribe to the channel, download the free BodyFit by Amy app, and join us in the BodyFit Athletic Club. Thank you so much for being here. Let's get one big deep breath in and out. You did it! That was your no equipment arms and abs strength workout. Great job, everybody!