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If we’re looking for a great upper-body workout, we usually expect that we’ll need dumbbells, resistance bands, or kettlebells. But we have some awesome news: You don’t need any equipment for this 20-minute workout that seriously strengthens your arms, shoulders, and back.
Follow along as Jaime McFaden, a personal trainer at Grokker, shares the best bodyweight exercises for defined arms and shoulders. You’ll do push-ups, dips, planks, and even animal-inspired moves like “bird dog” and “bear crawl” to work your muscles to the max. The circuit ends with a relaxing cool-down stretch and will leave you feeling stronger and more energized by the end. Ready? Just press play.
Here’s the full recap:
Perform each move for 30 seconds.
Arm Circles/Shoulder Rolls
Circuit (repeat for two rounds total):
Looking for more short and effective at-home workouts? Grokker has thousands of the workouts you want so you’ll never get bored. Plus, for a limited time, Greatist readers enjoy 40 percent off Grokker Premium (just $9 per month) and your first 14 days free. Sign up now!