This killer arm workout from @KymNonStop will torch your core too.

By Lauren Mazzo

Don't wait until tank-top season to score strong, toned arms that (1) you're proud to show off, and (2) that are capable of lifting, pressing, and pushing like a beast. Trainer and overall badass Kym Perfetto (@KymNonStop) is here to help you do exactly that with this five-minute, five-move, at-home arm workout that's guaranteed to toast your arms until they're stick-a-fork-in-them done. (P.S. She has workouts that will do the same thing to your lower abs and inner thighs.)

You'll need: A mat (optional). (Want a workout that uses weights? Try this at-home dumbbell arm workout instead.)

How it works: Follow right along with Kym in the video or do the moves step-by-step below. Do each move for 30 seconds, then move on to the next. Once you're done with all five, repeat the circuit one more time.

Bear Crawls

A. Stand with feet hip-width apart. Hinge at the hips to bend over and place palms flat on the floor.

B. Walk hands forward to high plank position, pause, then walk them back in toward feet, lifting hips and keeping legs straight.

Repeat for 30 seconds.

Triceps Dips

A. Sit on the floor, fit feet flat in front of hips and hands behind hips, fingers pointing toward heels. Press into hands and feet to lift hips off the floor.

B. Bend arms so they're as low as possible, elbows pointing backward. Then squeeze triceps to straighten arms.

Repeat for 30 seconds.


A. Start in a high plank position. (To modify, lower knees to the floor and lift feet.)

B. Lower chest all the way down to tap the floor, elbows pointing backward at 45-degree angles.

C. Press chest away from floor, keeping core tight.

Repeat for 30 seconds.

Dive Bombers

A. Start in a downward dog position, hips lifted and heels driving toward the floor.

B. Bend elbows to lower face, then chest, then stomach toward the floor in a scooping motion, continuing the arc to come into an upward dog.

C. Press into palms, bent elbow, and reverse the motion, shifting hips back into downward dog.

Repeat for 30 seconds.


A. Start in a high plank position.

B. Lower to the right elbow, then the left elbow to come into low plank, keeping core tight and trying not to rock hips back and forth.

C. Press into the left palm, then the right palm to return to high plank.

Repeat for 30 seconds, alternating which hand raises/lowers first.

Comments (6)

February 8, 2019
Holy cow. wow...I'll have to modify the Dive Bomber somehow because my shoulders aren't nearly strong enough for that, but I'll definitely try to do this workout later.
January 13, 2019
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June 11, 2018
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February 13, 2018
Thanks, Kym! This looks like something even a 59-yr. old in semi-shape can do. (tried some at work!) I'm excited about starting this because I'm always jealous of toned arms and shoulders.