Muslim girl doing tricep dips

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Here’s why upper body workouts matter: Each day, we pick things up, put things down, carry items from one location to another, or move things around a room. Having a strong upper body makes these tasks easier.

Don’t worry—none of this will require hours in a gym with state-of-the-art equipment. Our trainer, Brianna, has put together a circuit of arm exercises below that are quick and effective and require zero equipment. This workout can be done anytime, anywhere, so it’s perfect for the busy student.

Warm up



Arm circuit



When completing each exercise, focus on the muscle group that’s supposed to be activated to create a mind-muscle connection.

Beginner: 15 seconds of each exercise with 15-second rest; complete 3 rounds

Intermediate: 30 seconds of each exercise with 15-second rest; complete 3 rounds

Advanced: 45–60 seconds of each exercise with 15-second rest; complete 3 rounds

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