The Moves You Need For Strong, Defined Arms — No Weights Needed!

• Start in a plank position with your arms and legs straight, shoulders above your wrists.
• Take a breath in, and as you exhale, bend your elbows out to the sides and lower your chest toward the ground. Stop as soon as your shoulders are in line with your elbows. Inhale to straighten the arms. This counts as one rep.
• If this is too difficult, do this exercise with your knees on the floor.

• Start in a plank position with your arms and legs straight, shoulders above the wrists.
• Keeping your upper arms parallel, bend your elbows, lowering your chest until your shoulders are in line with your elbows. The elbows should touch your ribcage. Inhale to straighten the arms. This counts as one rep.

• In a plank position, bring your left knee to your left elbow. Then return the left leg back to the plank position. Repeat this action on the right side to complete one rep.

• Begin in a plank, then lower your left elbow to the ground, with your forearm crossing under your chest. From this position, bend your right elbow, lowering your body to the mat. Use your abs to keep your torso in one piece as you come to the floor.
• Exhale as you straighten your right elbow to return to the starting position. This completes one rep. Be sure to do the same number of reps on each side.

• Start in a plank on your knees. Move your left hand out to the side, then bend both elbows, lowering your torso toward the mat. Straighten your arms to return to plank. This completes one rep.
• Switch your hands, bringing in the left hand while stepping the right hand wide — this is where you should try to jump off your hands. Perform a push-up. This completes one rep.

• Start in plank position with your hands under your shoulders and your body in one straight line.
• If your knees aren't on the floor, separate your feet so they're about shoulder width apart to help you stay balanced throughout the exercise.
• Place your hands together, directly under your sternum, with the tips of your index fingers and thumbs touching. Your fingers and thumbs should form a diamond or triangle shape.
• Bend your elbows out to the sides, and lower your chest toward the floor. Then exhale to straighten your arms. This counts as one rep.

• Sit on the ground with your knees bent and your hands behind you with fingertips pointed toward your butt. Lift your pelvis off the ground, straighten your elbows, and shift your weight back so your shoulders are directly over your hands.
• Slowly bend your elbows to lower your pelvis toward the floor, then press into the floor to straighten, but not lock, your elbows; this completes one rep.

Beyond building strong shoulders, side elbow plank will challenge your core and outer thighs.

• Place your right elbow on the ground. Extend both legs out so that your body is in one straight line and you're balancing on the outside edge of your right foot.
• Flex both feet if you can, and either rest your top hand on your upper hip or extend it in the air. Keeping your spine lengthened and your abs engaged, lift your left leg up just higher than your top hip. Then slowly lower it back to your bottom leg. This completes one rep.

• Lower into a crouching squat with your hands on the floor.
• Do a squat thrust by jumping your feet back into a plank position.
• Do one basic push-up, bending the elbows and then straightening back to a plank.
• Jump the feet forward to the hands, and come into a squat.
• Do an explosive jump straight up, getting as much height as you can.
• You've just completed one burpee!

• Begin in plank position with your feet together. Keep your upper body stable and engage your abs.
• Begin doing jumping jacks with your legs. Hop them wide, then hop them together, jumping as quickly as you want.

• Begin in a plank position. Jump your feet to the outside of your hands, coming into a deep squat and keeping your hands on the floor.
• Jump your feet back to a plank to complete one rep.

• Begin in a plank position with the feet together.
• Pull your abs in, and jump your feet to the right, bringing your knees toward your right elbow. Your torso will twist to the right.
• Jump your feet back to plank.
• Jump both feet to the left, then jump back to plank. This completes one rep.

• Begin in a plank variation with your feet slightly wider than your hips.
• Bring your right hand to your left shoulder, then place that hand back on the mat. Bring your left hand to your right shoulder and return it to the mat.
• Bring your right knee and your left hand toward one another under your body. Return to a plank, and switch sides so your left knee meets your right hand.
• This completes one rep.

• Begin in Quarter Dog (Downward Dog on your elbows).
• Exhale, and press hands into the mat to straighten your elbows, coming into Down Dog.
• Inhale and lower your elbows gently back to the mat to complete one rep.

• Begin in a plank position and roll to your right side, allowing your feet to roll too, so you're balancing on the outside of your right foot and the inside of your left. To advance this move, stack your right foot on top of your left.
• Reach your left arm toward the ceiling and lift your waist away from the floor to make your obliques fire away.
• To take pressure off of your wrist, press your right fingertips into the floor.
• Hold for 30 seconds; work toward holding this position for a full minute. To complete a set, repeat on the other side.

• Place your right elbow on the ground. Extend both legs out so that your body is in one straight line and you're balancing on the outside edge of your right foot.
• Flex both feet if you can, and either rest your top hand on your upper hip or extend it in the air. Keeping your spine lengthened and your abs engaged, lift your left leg up just higher than your top hip. Then slowly lower it back to your bottom leg.
• This completes one rep. Do the same number of reps on each side.

• Begin sitting on your tush with your legs straight. Bring your palms a few inches behind you, fingertips facing the toes.
• Press into your feet and lift your hips off the ground. Try to keep your body in one diagonal line. You can also do this exercise on your elbows if it bothers your wrists.
• Alternate between lifting your right leg up and then your left. Move with control, making the movements slow and steady, and keeping the hips lifted.
• This counts as one rep.