15 MIN PUSH ARM WORKOUT | Bodyweight Only - Biceps and Triceps

» 15 MIN PUSH ARM WORKOUT | Bodyweight Only – Biceps and Triceps

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15 minutes and we will work on adding strength to the upper body, primarily the arms using only our own bodyweight as resistance! Triceps taxed!!

We will target mainly the triceps in this arm workout, with some biceps, shoulders and core in there too!!

Triceps actually make approximately 2/3 of the upper arm! So when you are wanting to add shape and strength, triceps is a must!

Biceps are a lot more difficult and less exercises to target biceps with no equipment however during the triceps movements, we do have some involvement from the biceps and shoulders.

All you will need for today’s arm workout is a mat and a chair!

The timer will be on for 40 seconds of work, 20 seconds rest!

When we come to the finisher (dips top range, straight into bottom range then full range, the timer is 10/10/10 seconds!

* TRICEP PUSH UPS
* DIPS
* DECLINE PUSH UPS
* BICEP PUSH UP
* DIAMOND PUSH UPS
* DECLINE PUSH UPS
* ONE ARM PLANK LADDER
* ONE ARM PLANK LADDER
* DECLINE PUSH UPS
* SLOW PUSH UP!!!
* PIKE PUSH UP
* DECLINE PUSH UPS
* SKULL CRUSHERS *alternative provided
* CROW HOLD *alternative provided
* DECLINE PUSH UPS

20 seconds rest

Finisher: 10/10/10

TOP RANGE DIPS
BOTTOM RANGE DIPSFULL RANGE DIPS

Really focus on the range of motion! Go as low as you can, full range!

During push ups, lower the entire body as one! Try to lower chest to floor, as apposed to the chin. Try to keep those elbows tuck into the sides during tricep push ups!

I absolutely love these types of workouts… they can be challenging for every single person whether you are a beginner or a pro at push ups!

Let’s have fun with this one!!!

Cx

▶ My Instagram: https://instagram.com/carolinegirvan
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Extras:

▶ My NEW 10 Min UNBROKEN Abs Workout: https://youtu.be/cS-bIr-6hQM
▶ My NEW 20 Min SOLID Arms & Shoulder Workout: https://youtu.be/ME0cj3FTbms

Equipment I use in my other workouts:

▶ My Amazon UK Page: https://amazon.co.uk/shop/carolinegirvan
▶ My Amazon US Page: https://amazon.com/shop/carolinegirvan

EPIC Program:

▶ My FREE 10 Week Program Guide: https://carolinegirvan.com
▶ Official EPIC Program Apparel: https://teespring.com/stores/carolinegirvan
▶ The EPIC Program Playlist: https://www.youtube.com/playlist?list=PLhu1QCKrfgPW3VAMHM-wefcO4ZyXf6cwt
▶ The EPIC Beginner Series: https://www.youtube.com/playlist?list=PLhu1QCKrfgPUZ7_HDxP8P_-0ffNoobSDH

Business Enquiries:

▶ Email: info@carolinegirvan.com

Caroline Girvan
PO BOX 115

County Antrim
Northern Ireland
BT38 8WB

Disclaimer: If you are new to exercise or planning on embarking on a new fitness programme, you should consult your physician. This video may offer health, fitness or nutritional information and is meant for educational purposes only. This information is not meant as an alternative to seeking professional medical advice or suggested treatment. Please know that performing any exercise or programme is solely at your own risk. Disclaimer: As an Amazon Associate I earn from qualifying purchases

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29 Comments

  1. Almost killed my wrists bro 😂 they were giving up

  2. Dude i rename this, l
    LONGEST 15 MIN PUSH ARM WORKOUT OF YOUR LIFE!!!(take workouts at your own risk!!!) 😂😂

  3. Caroline please new exercices for diastasi abdominal thanks ❤

  4. Nice Caroline. Hurt more than the dumbbell ones. Thank you.

  5. I liked this workout, but it was painful for my wrists. I had carpal tunnel surgery 3 years ago. It totally fixed those issues, thankfully, but i can tell it somehow affected my wrist strength. Do you have any recommendations for this? ( no more winning at arm wrestling)
    And Caroline, what year and month were you born?

  6. Until about a month ago i used to despise arm workouts but now I have fallen in love with it after being consistent. My upper body was very weak and i couldn't even manage a single knee pushup with good form. Now i can do up to 10 on knees with good form. Excited to progress evem more. Thank you Caroline for these wonderful bodyweight arm workouts

  7. Seriously these excercises are not easy as we are seeing caroline

  8. спасибо большое вам❤🎉я выполнила весь комплекс,сложно стало уже с середины, завтра в школе карандаш придётся держать ногой)

  9. This one was so brutal!! Would you ever make one like this but alternate with some pushup burpees with it!!

  10. Not comforatble at all I hope one day it get easier

  11. Even though I can only do about 5 pushups per set, I'm still super proud of myself

  12. This was humbling😅

  14. Can you please make a workout series using body weight

  15. It was so intense that I could literally feel my biceps,triceps and you know what I am feeling my chest is alive for the first time in my life. I like this so much I can give the rating of ♾️/10 I like this intense exercise

    But I have doubt that if I could do this every day or should I give them rest
    If I should give them rest how many days??

    Also I have a habit of doing your biceps workout which is 15 minutes but actually 19 min I do it every 2 days

  16. Thank you so so so much ❤

  17. Arms are jello at 69%! Goal will now be to complete the whole workout!!

  18. We are a couple exclusively doing her series' since COVID 2020 until today! We need no gym membership, good bye. No more cardio jogging and painful knees. Now we both just have insane strength, a killer physique similar to when we were younger athletes., The entire series from Epic to Endgame to Iron is all the body nees.

  19. This time I attempted to fly in a crow pose and I crushed my nose to the floor 😂 I dream of making the whole workout along with you as it is. 🎉

  20. Awful! Thanks, I'll be back… 😅

  21. if you want to push up your push up performance – here you are!

  22. делаю эту тренировку третий раз ( в целом ).
    один раз в неделю, т.е в день рук.
    руки правда стали сильнее. раньше я не могла сделать и одного упражнения хорошо, теперь я делаю их почти полностью, со своими перерывами, но прогресс есть и он чувствуется!!

    небольшое дополнение к выше сказанному : я решила сделать сегодня две тренировки сразу и думала, что будет намного тяжелее, но я справилась. точно так же верю и в вас, вы тоже справитесь!!

  23. i cant even do a regular pushup damn

  24. Mujer estás locaaa pero te amo. 💕 Pude purgar mi chakra del corazón y de la garganta. Excelente rutina para romper barreras. ❤ Happy Christmas 🎄

  25. I couldn't do 1 single push up lol

  26. Good lord. I was like, “ah, fast, 15 minute arm workout. Piece of cake…” 😑🫣 I should never underestimate CG’s short videos. My push-up practice is pretty solid and my wrists are used to holding my weight for 60-90 minutes at a time after 15 years of near daily yoga.

    This fried me. 😆 I had to pause a few times to take breaks and my nose wasn’t coming anywhere close to the floor on the last few sets of declines. I was incredibly proud of myself for holding Bakasana/Crow for the full 40 seconds with my knees in my armpits and near straight arms though. 💪 It made the ass kicking and wounded pride I got from this video less painful. 😆🫠

  27. bro im 13 and i almost died. i wont be able to use my arms for a wqeek LOL

  28. Love this one

  29. Did this after Epic III Day 2 and my arms were dead by the end of this 😂
    (9/5/23)

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