{"id":48468,"date":"2016-03-17T07:15:19","date_gmt":"2016-03-17T11:15:19","guid":{"rendered":"http:\/\/dailyburn.com\/life\/?p=48468"},"modified":"2018-02-08T17:59:55","modified_gmt":"2018-02-08T22:59:55","slug":"nl-mini-burn-arm-workout","status":"publish","type":"post","link":"https:\/\/dailyburn.com\/life\/db\/nl-mini-burn-arm-workout\/","title":{"rendered":"Mini Burn: 5-Minute Arm Workout"},"content":{"rendered":"

https:\/\/youtu.be\/-7BA9qVOu7A<\/p>\n

Give your biceps, triceps and shoulders the workout they\u2019ve been waiting for with this five-minute arm challenge that\u2019ll leave you feeling spent. But wait \u2014 before you reach for those weights, we\u2019ve got news: This workout from Daily Burn 365<\/a> trainer Anja Garcia is totally equipment-free! You\u2019ll use your own bodyweight to go through a series of five moves, repeated for 50 seconds,\u00a0with 10 seconds of rest in between. Need a break? Shake out your arms or rest in child\u2019s pose until you\u2019re ready to push through. By the end of this mini-workout, we guarantee you\u2019ll be flexing in front of the mirror with pride.<\/p>\n

RELATED:<\/strong> Daily Burn 365: New Workouts, 7 Days a Week<\/a><\/p>\n

Mini Burn Arm Workout: How-Tos<\/strong><\/h3>\n

1. Hand-Release Push-Up
\n<\/strong>How to:<\/strong> Start in a full plank<\/a> position, then lower your body down onto the ground, keeping your core tight and your spine long and flat. \u201cDon\u2019t snake your torso,\u201d Garcia says. Once you\u2019re on the ground, squeeze your shoulders and triceps to lift your hands a few inches off the ground. Press your hands back<\/a> into the floor, then push back up to plank, keeping your torso straight. Need a modification? Put your knees on the floor as you lower and lift your body.<\/p>\n

2. Prone T-Fly
\n<\/strong>How to:<\/strong> Lie flat on the floor, arms out to your sides in a T, thumbs pointing up. Lift your arms up, squeezing as if you\u2019re crushing a cup between your shoulder blades. Keep your eyes focused on the ground, and avoid arching through your back. \u201cThis is going to feel different than Cobra or a Superman,\u201d Garcia says. \u201cIt\u2019s a small movement but it adds up after a minute.\u201d<\/p>\n

RELATED:<\/strong> Want More Workouts? Sign Up Free for 30 Days<\/a><\/p>\n

3. Cobra Press
\n<\/strong>How to:<\/strong> Lie on your stomach, resting on your forearms in Sphinx pose, palms planted on the floor shoulder-distance apart. Keeping palms flat, press up through your triceps to lift your torso until your arms are straight. Lower back down. Be sure to keep your core tight and take your arms wider if needed. \u201cYou\u2019re working your triceps without doing a traditional push-up,\u201d Garcia says.<\/p>\n

4. Inverted Shoulder Press
\n<\/strong>How to:<\/strong> Start in downward dog position. Bend your arms to touch the top of your head to the floor, then straighten your arms back into downward dog. If needed, bend your knees to lift your tailbone up further. Repeat.<\/p>\n

5. Crab Switch
\n<\/strong>How to:<\/strong> Start in elevated tabletop position, knees slightly lifted off the floor, hands planted shoulder-width apart. Twist your knees to the left, lifting your left hand and left foot as you rotate your body into crab position (also known as reverse tabletop). Plant your hands and feet on the ground and lift your hips to engage your glutes and quads. Lift your left arm and left leg to twist back into elevated tabletop and repeat on opposite side.<\/p>\n

Want more no-equipment exercises like these? Head to DailyBurn.com\/life365<\/a> to get new live workouts, daily.<\/em><\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"

Just add this five-minute arm workout to your routine to see seriously awesome results. No weights required! You\u2019ll be working with your own body weight. <\/p>\n","protected":false},"author":10,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_seopress_robots_primary_cat":"","_seopress_titles_title":"","_seopress_titles_desc":"","_seopress_robots_index":"","site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[298,301],"tags":[32,313,341,343,100],"class_list":["post-48468","post","type-post","status-publish","format-standard","hentry","category-db","category-workouts","tag-bodyweight","tag-daily-burn-365","tag-tax1living-well","tag-tax2exercise","tag-workout"],"acf":[],"_links":{"self":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts\/48468","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/users\/10"}],"replies":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/comments?post=48468"}],"version-history":[{"count":0,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts\/48468\/revisions"}],"wp:attachment":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/media?parent=48468"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/categories?post=48468"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/tags?post=48468"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}