Effective Full-Body Home Workout Focusing on Arms and Shoulders
Discover a dynamic home workout routine that targets your arms and shoulders while engaging your core, hips, and glutes for a complete calorie-burning session.
All you need is a resistance band, a dumbbell, or even a water bottle to get started.
This workout features six engaging exercises, five of which primarily focus on your arms and shoulders. Additionally, these movements activate your core, hips, and glutes, warming up your entire body and boosting calorie burn.
If you prefer exercising in the morning before your muscles are fully warmed up, begin with some gentle joint mobility exercises and dynamic stretching.
The full routine takes about 45 minutes. If you're short on time, try a circuit training approach: perform one set of each exercise consecutively without resting, then take a 1–2 minute break before repeating the circuit two more times.
Complete the recommended repetitions for each exercise, resting 30–60 seconds between sets.
- Chameleon Burpees — 3 sets of 12 reps. If jumping is not an option, step your feet towards your hands quickly and explosively, maintaining a fast pace.
- Single-Arm Thrusters — 3 sets of 8 reps per arm. Use a resistance band, dumbbell, or a water bottle filled with water or sand.
- Triceps Extensions with Crab Raises — 3 sets of 14 reps. Alternate arms each repetition and lift your hips higher for maximum engagement.
- Knee Lifts and Step-Ups — 4 sets of 8 reps. Start stepping onto the chair with the same leg you used to lift from your knees, alternating the leading leg each set.
- Bear Walk Steps in a Circular Pattern — 3 sets of 30 seconds. This is a more advanced variation following the side bear walk.
- Bicep Curls with Overhead Press — 3 sets of 12 reps per side. Rotate your palm away from your body during the press, maintaining control throughout each phase.
Give this workout a try and share your experience in the comments below.
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