- What's up, Elite THENX athlete?
This is Osvaldo Lugones,
and welcome back to another THENX video.
Today I'm gonna show you an 8-minute beginner arm workout
to build strength without weights.
(upbeat music)
When it comes to upper body strength in calisthenics,
your arms will be involved in one way or another.
And having strong arms will make
all upper body exercises much easier.
For today's workout,
I've chosen eight different exercises
that will strengthen your forearms,
biceps, triceps, and shoulders.
In this workout,
I want you to do all the reps in each exercise
in a slow and controlled manner
in order to properly engage your muscles
and easily complete the time,
because we're going to be doing each exercise
40 seconds on, 20 seconds rest in between.
And by doing this workout for time
instead of reps, is perfect for any fitness level.
Doesn't matter if you're a beginner or advanced,
just go at your own pace.
If you guys want to follow along with me in this workout,
download the THENX app in the app store,
or Google Play store.
Open up to YouTube workout session,
find this workout, and let's get started.
So first exercise is gonna be
low plank to high plank for 40 seconds.
This exercise is great to start with
to warm up your entire arms.
Make sure you switch direction halfway through
to work both sides evenly.
So if you guys ready, let's do it.
(smooth music)
Switch.
Five.
(exhales) All right,
that was the first exercise,
low plank to high plank.
So let's move on to the next exercise,
tricep extensions for 40 seconds.
If you have trouble completing the full 40 seconds,
you can always go down on your knees to complete the time.
So let's do this.
Remember, if you guys get tired, go down your knees
to complete the time.
All right there, you have it.
That was tricep extensions.
So moving on to our next exercise,
we have elevated shoulder taps for 40 seconds.
And to make this exercise more effective,
try to lean a bit forward to engage more
of your frontal and medial delts.
Let's do it. (deep bass music)
All right there we have it.
And moving on to our next exercise,
we have incline supinated pseudo pushups for 40 seconds.
Because we're gonna do it supinated,
we're gonna engage our triceps,
so pick a height that challenge you,
but allow you to do the full 40 seconds with perfect form.
You guys ready? Let's do it.
(steady music)
(exhales) All right, that complete the pushing part
of the workout.
And now we're gonna move into pulling
with bar curls for 40 seconds.
It's very important that your elbows stay
at the same level to use more of your biceps.
So if you guys ready, let's go for 40 seconds.
(smooth music)
To make this exercise a little easier,
you can always go up to complete your time.
(exhales) All right, that was bar curls.
For the next exercise,
we're gonna keep it the same bar
and we're going to be doing Archer Australian chin ups
for 40 seconds.
In this exercise, we're gonna be putting more body weight
in one arm at a time. And by doing it in a chin up grip,
we're gonna be engaging more of our biceps.
If you guys ready, let's go for 40 seconds.
(smooth music)
All right, there we have it,
and now we are gonna be moving into a pull up bar
for the last two exercises.
First going into hanging switching grips for 40 seconds.
Switching the grip while hanging
on the bar is super effective for your forearm.
To make this exercise a little easier,
do a little pool before switching grips,
that's going to allow you to switch it easier.
(exhales) All right, that was hanging switching grips,
moving on to our last exercise,
we have 90 degree chin up hold.
This is a great exercise.
We will increase the blood flow into your arms,
and it is super effective to finish the workout
because it's gonna burn out your biceps and forearms.
So let's go for 40 seconds. (smooth music)
If you guys get tired, you can always lower your angle,
but the point is to always maintain contraction
on your biceps,
so squeeze as hard as you can.
You can always go a little lower.
(exhales) There we have it.
That was the workout for today.
If you're able to complete this routine with me,
it's perfect for beginners, and the more you do it,
you're gonna increase the strength to be able
to add more rounds into your routine.
All right, that was a workout for today.
If you like this videos, smash that Like button
and share this video with a friend
that try to work the arms without weights.
And remember guys, to get this workout
and more workouts like this,
make sure to go to THENX.com
and become a member to get full access
to our workout programs, technique guides
and daily workouts that's gonna have you
in the best shape of her life.
And download the THENX app in the App Store,
or Google Play store
to take the workouts with you everywhere,
and join the millions of THENX athletes
around the world, changing their life today.
Remember, we post every Sunday, 8 PM USA Eastern Time,
and if you're coming into the first 30 minutes
of any upload,
you always have a chance to win some free THENX gear.
So thanks again for watching.
See you next Sunday.
(air roaring)
(smooth music)