Arms Workout | Arms Exercises | Home Workout | Day 50

Arms Workout | Arms Exercises | Home Workout | Day 50: Welcome back to another intense home workout session. Today, we are going to do an arms workout with a series of arms exercises. Practice along with me for the best results.

Arms Workout | Arms Exercises | Home Workout | Day 50

Exercise 1: Punches - Jabs (50 Reps)

If you are thinking that doing punches or jabs is only for cardio purposes then you are wrong because jabs also help to strengthen shoulder and arm muscles. However, we won't be practicing them on a bag or on a wooden dummy. We would be practicing them only in the air. Here is how you can do it:

• Stand straight above the ground.
• Fold your arms and keep one ahead of the other.
• Make a fist and punch forward by straightening your arms.
• Move your arm back and repeat the movement with the other arm.
• Bring your arm back to its original posture.
• Keep repeating jabs and alternate them by positioning the other opposite hand ahead.

Once you finish jabs then move onto to the next exercise. Take adequate rest of not more than 15-30 seconds after finishing this exercise.

Exercise 2: Arm Dips (50 Reps)

Arms dips are one of the best exercises for strengthening forearm muscles. Here is how you can do arm dips:

• Align your body in a push-up posture.
• Bend your arms inward simultaneously.
• Bring back your arms to the original posture.
• Keep repeating the movement until you complete 50 reps.

After finishing the repetitions move to the next exercise. Take rest of not more than 30 seconds after completing 50 arm dips.

Exercise 2 Part 1: Inward Arm Dips -Left Hand Forward (25 Reps)

This is similar to the normal arm dips exercise but with a slight difference. Here is how you can do it:

• Instead of keeping your arms straight, keep your left hand ahead of the right hand.
• Bend your arms inward.
• Come back to the original posture.
• Keep repeating the above movement until you complete 25 reps.

After finishing left hand forward inward arms dips move to the second part of this exercise. Take adequate rest of 15-30 seconds after the exercise.

Exercise 2 Part 2: Inward Arm Dips -Right Hand Forward (25 Reps)

This is similar to left-hand forward arm dips exercise but with a slight difference. Instead of keeping left-hand ahead keep your right hand ahead of your left arms. Follow the below steps to finish this exercise:

• Bend your arms inward.
• Straighten your arms to the original posture.
• Keep repeating the above movement until you complete 25 reps.

Move to the next exercise of the arms workout after completing the exercise. Do rest for not more than 30 seconds after this exercise. 

Exercise 3: Arm Circles (100 Reps -25 Each Side)

Arm circles are yet another good exercise for strengthening your arms. Here is how you can do it:

• Stand straight above the ground.
• Keep your arms straight and in front of your chest.
• Move your arms 25 times clockwise and anti-clockwise.
• Keep your arms straight but sideways.
• Rotate 25 reps clockwise and anti-clockwise while keeping your arms sideways.

Rest for 15-30 seconds after finishing arms circles and move to the next exercise.

Exercise 4: Knuckle Push-Ups (10 Reps)

Knuckle push-ups are good for strengthening wrists. Here is how you can do it:

• Align your body in a push-up position.
• Instead of keeping your hands on the ground, make a wrist and put it on the ground.
• Don't put too much pressure on your wrist.
• Dip like you would in a push-up.

Rest for 15-30 seconds after finishing knuckle push-ups and move to the next exercise.

Exercise 5: Knuckle Push-Ups - Sideways (10 Reps)

This is similar to normal knuckle push-ups but with a slight difference. Instead of doing knuckle push-ups in forwarding direction, do them in a sideways direction. Here is how you can do it:

• Align your body in push-up position.
• Keep your wrists in sideways direction on the ground.
• Dip like you would in a push-up.
• Come back to the original posture.
• Keep repeating the movement until you complete 10 reps.

Your workout is complete. For more information regarding the workout do watch the below arm workout video: