Arm workout at home
Home Workout Routines For Mountain Sports Athletes
Think of your local gym as a basecamp on an expedition. Gear is everywhere, and you’re equipped to the gills with tools for every scenario. Training at home is the pared-down summit push. Gone are the heavy weights, fancy treadmills and exercise machines. You’re stuck with whatever you can fit or find. Utilizing what’s there to maintain a level of fitness for when you can next access the outdoors is a matter of getting creative, taking advantage of recovery time, and sticking to a routine. Here are four that require minimal equipment you can start doing at home now.
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'I Just Did Jennifer Aniston's Workouts At Home For A Week'
Let's face it. We're all wondering just how Jennifer Aniston, 51, has stayed fit for so damn long. From her days as our beloved Rachel in Friends to playing an ambitious AF news anchor in The Morning Show, Jennifer has been gracing America's television screens with her amazing acting skills and seriously toned bod for so. Many. Years.
That said, I obviously wanted in on her secret. WH spoke to Jen's trainer Leyon Azubuike about the actress' fitness routine, and let's just say it's, um, hard. Jen works out almost every day for up to an hour and a half each session, sometimes waking up at 3 a.M. If she's got to get a sweat in before a photoshoot.
While I'm definitely not on that level (I can stay awake until 3 a.M. Bingeing YouTube videos, but I definitely cannot wake up any earlier than 8:30 a.M.), I was eager to give Jennifer's hyped up regimen a shot. And don't worry, since everyone's stuck inside (yes, even Jen) all of these workouts are totally quarantine friendly. Now, come along with me on this very sweaty ~Jennifer journey~.
Workout 1: Boxing and Mobility
Believe it or not, Jen is a boxing fanatic. That's why her and Azubuike are a great fit: He's the owner of Gloveworx, a boxing workout studio with locations in both New York and Los Angeles. Their classes look so fun that I reeeally wish I could've hopped into a session IRL. But since that's not possible right now (#stayinside), I did the next best thing. Azubuike has been posting live workouts on his Instagram and YouTube for fans to do at home. Thus, I grabbed my yoga mat and laptop and got to #werk.
According to Azubuike, Jen always starts her workouts with mobility exercises so obviously, *I* started *my* workout with mobility exercises too. She's got a series of go-to's (demo'd here), and I did each move for 30 seconds, twice through.
Madeline Howard/Jewelyn Butron
Lemme just say, this part felt like actual heaven. I didn't know how bad my bod was aching for a little stretch and some gentle movement after sitting around doing work all day. All the tension I was holding in my shoulders and back totally melted away like butter. Next, I went onto YouTube and chose one of Azubuike's boxing workouts to knock out.
In the beginning I was having, well, fun. Azubuike has the infectious, upbeat energy that I think everyone could use right now, so getting to sweat along with his commentary was a treat. He started the workout with some bodyweight exercises like air squats and high planks which, subtle flex, I felt like I was kind of killing. But let me tell you something: I have NEVER done boxing before. Never in my life. Not once.
When we got to the fighting portion of the workout, I was SO awkward. It looked like I was swatting at flies, randomly flailing my arms around just trying to keep up with the 1-1-2-3 count that Azubuike was shouting in the background, lol. Still, I could see why Jen likes it. Boxing has good, short bursts of cardio with lots of arm-toning work. That, and if you've got some pent up aggression (couldn't be me, hah), this is certainly one healthy way to release it.
After the video ended, I did a set of renegade rows. (Jen's said she likes to do this type of pulling exercise post-boxing so natch, I had to tack it onto the end on my workout too.) I performed 15 reps on each arm, with some water jugs from my basement fridge.
Even though I only did one set, the rows worked a different section of muscles than I was using during boxing. Basically, my upper body was shot. Brb, won't be lifting my arms for a year or two.
Workout 2: Yoga
Madeline Howard/Jewelyn Butron
After a super upbeat workout like boxing the day before, it was def time do an activity that was a little more Zen. Jen has been a self-proclaimed yogi since 2005, so I decided to (again) grab my yoga mat and laptop and get to sweating with an online yoga class.
I started a free trial account with Obé Fitness, a subscription-based website that hosts a lineup of live workouts daily and also has tons of on-demand options to do whatever time of day you've got free.
I chose to take a typical yoga class with instructor Beth Cooke. As soon as she walked on screen into the aesthetically pleasing pastel-blue "studio," whatever stress I was feeling at that moment totally dissipated. Her vibe was suuuper calm and friendly, like I knew that even if she could see me, she wouldn't judge me for face planting during a chaturanga.
Was it the hardest class I'd ever taken? No, especially not compared to the hot yoga I've done as of late. That said, it was relaxing AF, and copying this part of Jen's fitness routine made me realize that not every workout has to completely drain you. In fact, with yoga, I actually felt more energized than I had pre-savasana. To me, that's a win.
Workout 3: Planking
So we all know that Jen's got great abs at this point. Whether she's flaunted them on a movie set or posted them on IG, we've all thirsted over her toned-as-hell-stomach-perfection. KK, you get it. But how does the actress maintain said abs? Well, according to Azubuike, it's through lots of planking. Jen's standard party trick is that she can hold a plank for three minutes! She even has a little ~plank flow~ she does to help her maintain that exercise feat, so I decided to copy it for my final Jennifer-approved workout.
I started by holding a standard high plank for three minutes which was, um, really freaking difficult. Like, my body was literally trembling by minute two, and I had to take a quick 10-second break before starting up again for the last 50 seconds.
Madeline Howard/Jewelyn Butron
After that was over, my abs were aching, so I was pretty much dreading the next move, which was doing rotating side planks for three minutes straight. This one was (yep) impossible for me at that point, lol. I could only complete about 20 side planks before my arms were about to crack from holding up my own body weight, so I stopped and allowed myself to rest for the remaining time (#treatyourself). Last were plank shoulder taps, which I could not, ahem, do for more than a minute. Major L.
Basically, I would have to repeat Jen's planking routine pretty much every day for me to be able to successfully do the three-minute series of which she is the (*bows*) absolute master. That said, I felt like Jen's other workouts were pretty #doable, especially for folks who are looking for ways to sweat while having to stay inside 24/7. Could I replicate her workouts every day? No, and I'm definitely never going to voluntarily wake up at 3 a.M. Or exercise for more than an hour like Jen, but I think the actress can serve as a source of inspo for us during this time of at-home sweating.
So yeah, brb, gonna go order my first set of boxing gloves.
Madeline Howard Madeline Howard is a New York-based writer with a love for all beauty, sex and book-related content.8 Arm Day Exercises You Should Be Doing At Home
breaks down essential bicep and tricep builders,
Continuing his comprehensive guide to home workouts that hit all the major muscle groups, Athlean-X expert Jeff Cavaliere C.S.C.S. Just posted a video breaking down his top choices for moves that can keep those arm gains coming in quarantine, even without access to dumbbells, barbells, or cable machines.
Home Exercises for Biceps Weighted Chinup
You don't need a weighted vest to attempt this exercise at home; simply load up a backpack with whatever's handy to give it some weight, and put it on for 2 to 3 sets.
"The underhand supinated grip is going to target [the bicep] really well," says Cavaliere, recommending that you add sufficient weight to "get you in that 6 to 8 rep range before failure." This will vary, of course, depending on your level of progression.
Biceps Chinup
Cavaliere explains that the bicep chinup recreates the motion of a bicep curl, achieving peak contraction on the long head of the muscle. He recommends taking this move to failure rather than using a prescribed rep range, to ensure that you're training as hard as you can for your ability.
If you're a beginner when it comes to this move, you can start by doing seated chinups, placing a bar across two tables or chairs and performing the move with the bottom half of your body on the floor.
Waiter Curl
This move, which places maximum tension on the biceps by minimizing the activation of the wrists and forearms, traditionally uses a single barbell—but you can just substitute that weighted backpack again, remembering to keep your hands open and facing upwards as they lift the straps.
Lip Buster Curls Into Negative Chin Hangs
Cavaliere demonstrates how you can fashion your own cable machine at home by attaching a couple of dog leashes to that weighted backpack, opening up a whole range of exercises you can do—including lip buster curls.
This move combines shoulder flexion and elbow supination to create really tight contraction in the bicep. After 12 to 15 reps (20 if you're at a more advanced level), drop your improvised cables and jump back up onto the bar for a negative hang, an isometric exercise where you try to hold your position for as long as possible, and then elongate the negative eccentric contraction.
Home Exercises for Triceps Upright Dips
This exercise just requires two chairs. "Bend your knees, outward pressure on your hands, push down and out on the chairs so they don't go anywhere, and you can do your dips just like this," says Cavaliere. "The more upright you stay, the more you shift the focus away from your chest and more towards the triceps."
If you're a beginner, you can keep your feet touching the ground to keep some of the weight off during the assisted version of exercise. Conversely, if you want to make this move more difficult, put that backpack on for extra weight. Or, for a shoulder-friendly alternative, try close-grip pushups.
Triceps Pushdowns
A popular exercise in the gym, the triceps pushdown can be completed using the same improvised cable machine setup as before.
"We can recreate the strength curve that we would have on a cable machine," says Cavaliere, prescribing 2 to 3 sets of 10 to 12 reps.
Tricep Pushaways
Simply turn around and use the same straps for this move. "The tricep pushaway gives us a unique advantage to be able to get a unique stretch on the long head of the tricep," says Cavaliere. "All I have to do is let the elbows drift high on the way up. Every time they drift up, I'm getting more of a stretch."
Tricep Pushup Trio
"Advanced people are going to stay on their toes for the duration of this trio," says Cavaliere. "The beginners are going to be able to drop down."
Up first is the pancake pushup, which start with your elbows tucked beneath you and your forearms flat against the ground. "It's like an isolated tricep pushdown, except this time done with your own bodyweight," he says.
Then you go straight into the modified planche pushup, with your hands facing outwards from your body. This opens the arms up, allowing tight contraction of the tricep. (A slightly easier version of this move can be performed with your knees on the ground.)
Third and finally is the diamong cutter pushup, which is performed with your hands placed with your thumbs and forefingers touching in front of you to form a diamond shape. "This is the easiest version, but after doing those other two steps it becomes pretty difficult," says Cavaliere.
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