This workout will be the same Tabata style as Leg Day. As with any workout, you should do a quick warm-up before getting starting. Click here for our warm-up video. In Arm Day, you will do one exercise for 45 seconds then take a 15-second rest then repeat three more times before moving onto the next exercise. Arm Day can be done with no equipment, but it may be more beneficial if you have some type of weight, whether it be two water bottles, a dumbbell, or even a jug of laundry soap and a step or chair. You will repeat each exercise for 4 minutes before moving on to the next one.  For example, do push-ups for 45 seconds, rest for 15, do push-ups again for another 45 seconds and rest, repeat two more minutes. Then move on to the next movement.

Movements:

• push-ups (on your knees)
• bicep curls with push press with light weight
• tricep dips on a step or chair
• plank shoulder taps

Modifications: Besides modifying the movements as directed below and in this video, you can also modify the time as well as the number of rounds you do for each exercise. For example, instead of doing each exercise four times, you can do it twice. Or if you need more, you can repeat the entire workout for 32-minutes. Or if you would like you can do Leg Day and Arm Day for a full-body 32-minute workout.

For the beginner

• push-ups=against the wall
• bicep curls with push press= no weight but squeeze and hold the curls for 3 seconds and push overhead for another 3 seconds, repeat
• tricep dips=on the ground, legs closer to your bottom
• plank shoulder taps=hold a plank for as long as you can each minute instead of tapping

To make it more challenging:

• push-ups=regular push-ups, no knees on floor, bring your chest to floor,
• bicep curls with push press=use a heavier weight
• tricep dips=legs straight out, hold a weight
• plank shoulder taps=plank up/downs