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

Подписаться 3,2 млн

Просмотров 531 тыс.

50% 1

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: / carolinegirvan
▶ Subscribe to my RU-vid Fitness Channel for FREE: ru-vid.com...
Extras:
▶ My NEW 10 Min UNBROKEN Abs Workout: • 15 MIN ROCK HARD ABS W...
▶ My NEW 20 Min SOLID Arms & Shoulder Workout: • 20 MIN SOLID ARMS & SH...
Equipment I use in my other workouts:
▶ My Amazon UK Page: amazon.co.uk/shop/carolinegirvan
▶ My Amazon US Page: amazon.com/shop/carolinegirvan
EPIC Program:
▶ My FREE 10 Week Program Guide: carolinegirvan.com
▶ Official EPIC Program Apparel: teespring.com/stores/caroline...
▶ The EPIC Program Playlist: • EPIC I Program
▶ The EPIC Beginner Series: • Beginner EPIC Series
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

Спорт

Опубликовано:

5 авг 2024

Ссылка:

Скачать:

Готовим ссылку...

Добавить в:

Мой плейлист

Посмотреть позже

Комментарии : 459

@approxer Год назад

Been using this for almost a year now (turning 14 soon). I remember i barely could start the first 3 excersises. I started small. I couldnt even do 10 pushups. Now i can do 30. Had no muscle. Now i do. I did the workout barely till the half. Now i can do it till the end. I hope this shows how much progress you gain by doing something consistently. Thank you for reading this and good luck.

@jasminee7855 Год назад

I agree, this one is really great! When I was on vacation and had no access to weights, this workout helped me a lot. I was thinking it could work for maintaining muscle but I believe I developed some more especially shoulders, and my push ups definitely did improve. It's so fun too! Good luck to you too fellow Girvanator 😺

@lifewiththeponiestysmfor 4 месяца назад

Thank you! I'm now 14 and I've been working out mostly lower body so I want to do some upper body work to...cos I can't do 10 push-ups lol hopefully I'll end up being able to do 30 to 🤞

@andreaiooqk4967 2 месяца назад

Jesus loves you ❤

@andreaiooqk4967 2 месяца назад

@@jasminee7855 Jesus loves you ❤

@hika_00_x 2 месяца назад

Thanks I really needed to read this 😭😭 it's my first day of doing this workout and I was barely able to do this😭😭

@aslturkolmez4884 3 года назад

this workout showed me how weak my arms are thanks caroline aahhahahaha

@bomarkus2367 3 года назад

For the people who can't do propper push ups. Just do everything from your knees. I promiss your it still burns and you will build you arm muscles the right way. btw thx Caroline for this great workout💪🤗.

@mariaralcheva9437 3 года назад

I've never thought I'll be able to do sooo many push-up. Thanks to your workouts, I smashed these 15 min. Thank you Caroline, for the strength I've gain and I don't mean only physical❤😊

@brindham4403 3 года назад

Push ups, i used to dread doing it, caroline all your exercises has made me stronger, still a challenge working on going deeper and doing it slowly, pushing myself to give my best.❤❤❤

@pamysmeuy5748 3 года назад

Hello Brindha, I am like you. I did it this morning but I must say that I am still working on it and doing my own best✊✊🎊🎊💃💃. Let's keep working to get better💦🔥🔥

@thetongueofangels1882 3 года назад

Same here❤❤❤❤

@jessicaericezafra7320 3 года назад

I never knew what my body was capable of until coming across your workouts. I was able to unlock some bodyweight skills, thanks to you. Thank you Caroline for always pushing us beyond what we know we are capable of! PS: those skullcrusher push ups and crow hold seem impossible for now 😂

@icareyouth1649 3 года назад

With Caroline’s frequent posting schedule, it’s hard to slack off on your exercise routine 😂

@avatarandarmy485 3 года назад

Oh yes,😭💦 thats why we love her!

@shellyanndixon-rowe7577 3 года назад

Can I tell you.... You don't have any excuse.

@shellyanndixon-rowe7577 3 года назад

She makes sure we have more than enough routines to occupy our time.... 😭😭😭 so let's go guys....😀😀

@mora-mora5655 3 года назад

We have so many choices and love these short workouts!

@pamysmeuy5748 3 года назад

Hello everyone more than we need🙏👌

@katewilliams7717 Год назад

A lot of failure of final reps which means I need to repeat this workout! Stoked. Thank you!!!!!!!!

@cjcjc4420 3 года назад

Caroline, I loved this workout despite it being super hard. Thank you again for all your efforts in making these videos. Your creativity and hard work in putting together different exercises, that constantly challenge and stimulate, makes you stand out from the rest of the trainers on here. Thank you once again.

@heatherpoletti6692 3 года назад

Burned out the arms. I skipped 3 of the decline push-up rounds. I'll have to do this work out again to see if I can get through the whole thing

@CarolineGirvan 3 года назад

Yes it’s a tough one on the arms alright Heather! 👊🏼⭐️

@matthewalmond4688 3 года назад

Hi Heather...sounds like you have had a great workout! I shall do it tomorrow! Enjoy the rest of your day! Matthew

@Alice-cb5fk 3 года назад

I can't say how much I LOVE this ! It's literally my dream arm workout ! Rn I can only do everything on the knees, but I'll come back and get stronger ! Update : 2nd time doing this, I do feel stronger ! Since the first time my wrists hurt, today I tightened socks around them, and it helped a bit

@hhl_travel6008 3 года назад

In addition to mat and chair also need fresh ish arms. 15 minutes is all that is required for maximum 🔥💪🏼🔥💪🏼

@CarolineGirvan 3 года назад

Oh yess!! 15 minutes done!! 👊🏼👊🏼👊🏼💪

@kimroberts4798 2 года назад

This time last year I couldn't do a normal push up let alone a tricep push up. Today I did tricep push ups for the full timer 💪😁. Push ups are still not my favourite but I do them because I can, and that is down to CG workouts! ❤️

@khdijahsaad5018 3 года назад

I love your exercises. You are distinguished. Exercises are strong and effective and have changed a lot in my way .. I want stretching exercises and body sculpting 💕

@hhl_travel6008 3 года назад

Cx's have playlists to fulfill your wish. Have you tried her EPIC programme ?

@crystaldale6640 3 года назад

Even though I'm still working on regaining lost strength, I was able to try my best in this video, even if I couldn't finish a pushup, I could lower it down slowly.

@heatherlucas5530 3 года назад

Chatting with a friend today about improving push ups! Will share this with her and give it a go myself... of course. 😀

@CarolineGirvan 3 года назад

Excellent Heather!! Good session to practice!! 💓👊🏼

@bestlifeoverlanding7660 3 года назад

THANK YOU soooooo much for doing this mega effective, short and fun workouts...it’s well appreciate it, you are just too amazing

@matthewalmond4688 3 года назад

Hi...I so much agree with you...these short, focussed workouts are so intense and concentrated. Really great! Thank you Caroline. Matthew

@icareyouth1649 3 года назад

Yes! And quite brave of you to put the crow pose near the end when we’re already fatigued - lemme tell you my arms are gonna be soo mad at you 😂

@milenajovanovic3433 3 года назад

You are greatest trainer for me, ever. 😘🥰🤗

@mora-mora5655 3 года назад

And for me 🥰

@bestlifeoverlanding7660 3 года назад

And MEEEE

@bethanybauk 3 года назад

It is definitely a gift to be able to kick someone’s butt in just 15 short minutes and Caroline does that consistently!!! 🤣 This was NOT easy by any means and I needed to take breaks for sure! We added on the 15 Minute Arms & Standing Abs which was fire in and of itself!! Thank you so much girl! You rock, as always! 💕

@amykrupa-wyckoff4601 3 года назад

Oh Caroline, I absolutely LOVE your workouts! So many new moves I've never done or seen...bicep pushups (I'm excited for those). A huge thanks for all of your amazing workouts!

@abhishektodmal1914 2 года назад

This was a challenge, to phrase it mildly. Phew. I've been missing working on my health as much as I used to. I try my best. No matter what, I remind myself that with health comes everything. Without it, there isn't too much. Thank you, Caroline, for being a part of my fitness and well-being journey. Bless you you love, happiness and healthy always 😀❤

@matthewalmond4688 3 года назад

Hi Caroline...this looks a tough one...but looking forward to it...I shall do it first thing tomorrow morning! Thank you, Caroline, and have a lovely evening! Matthew

@CarolineGirvan 3 года назад

Excellent Matthew!! Bodyweight training is so much fun isn’t it? A lot done in 15 minutes! 😁cx

@monicabhargava5640 3 года назад

Hi Mathew ..just did this .Intense but with Caroline on can see improvement in posture . Today did dips with straight leg also .Quite happy with myself my arms are on fire , now I will do epic shoulder and core .Have a nice day .

@matthewalmond4688 3 года назад

Hi Monica...sounds like you have had a brilliant workout and more to come! Have a lovely day yourself! Matthew

@gerimulvany9585 3 года назад

Morning Caroline and all! I agree it’s great to get the encouragement, Caroline is a fab motivator, I am following her suggested program just finished D22 in the dark at 06:30am, super start to my hectic day! Thank you gorgeous lady, have a great day one and all! Geri🌹

@sandrawatsonsmith5257 3 года назад

I love to say that I am youtuber although I am an old lady. And you know what? I toke the inspiration from young people like you, Continue being you. You and other young people like you help many people in different ways. Take care of yourself and Thank you very much for sharing. Oh now is time to start to say mery chrismas.

@paulettedelgado2770 3 года назад

Arms looking👌 nice and steady. Caroline is by far one of the most effective guided workouts I’ve done, I especially love the upper body workouts. 10/10 would recommend

@Oogway-go6np 3 года назад

Tomorrow is arm day for me, so this is perfect!

@alondasmalls6043 3 года назад

Mee too!

@alewantil1532 3 года назад

Some of these exercises are completely new to me... tomorrow I’ll be a great day of work. Thanks a lot

@CarolineGirvan 3 года назад

Excellent Ale!! Always fun to try new exercises!! ⭐️👊🏼

@alewantil1532 3 года назад

@@CarolineGirvan with you I’m having a lot of fun 💪🏼

@pamysmeuy5748 3 года назад

@@CarolineGirvan you made it fun but I must confess I was happy to see some alternatives 🤣🤣🤣🤣👊✊✊🎊

@abhishektodmal1914 Год назад

This was a tough cookie to crack. Thank you so much for all your incredible workouts, Caroline! Appreciate it all so very much 😀👋

@securityangel 3 года назад

Skull Crushers just became my favorite push-up. 👍👍 8 of them while the others 3 in full range before taking a little rest. 💪 [no more dropping on the knees] I'm getting better & better thanks to you, Caroline! ❤️

@priyadarshinijadhav1911 3 года назад

This looks super intense🔥🔥Those biceps push ups and crow hold is something new for me.. Looking forward to do this tomorrow!!! I love that Caroline has surprises everyday!! She really motivates me to push harder and become stronger each day!! My day never completes without your workouts!! You rock Caroline 👊👊 Lots of love ❤

@jacek_dzieciolowski 2 года назад

I ended up doing this workout because there was a link under another 45min workout. It's great you have these links that allow you to quickly find another workout to complete a full hour! Thanks!

@yulchicks 7 месяцев назад

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!!

@sandhyababu2833 3 года назад

I have been doing your exercises a lot now and I am obsessed with your dumbbell workouts, I feel like I have an actual instructor doing it with me. Also do conduct a live on RU-vid one day, we all want to know our trainer more!

@vickyrapti647 2 года назад

Did this for the first time today. Wow! How on earth did it escape me for do long! It got me sweating- and those bicep push ups! Can we have more of those please Caroline??? Awesome session- as per! ❤

@linnettedickens1286 3 года назад

This class was a tough one, very intense and challenging 😥 feeling the burns 🥵 on my whole upper body. Thank You Caroline, I love your classes, they are not easy but effective. ❤️❤️❤️😀

@allisonmoore8793 3 года назад

This was a super fun mix up! I needed it mentally. I didn't have energy for decline so I practiced regulars and it was great! Skull crusher push ups are improving! 3!!!! Thank you! I paired this with the 10 minute dumb bell abs and I feel energized and ready to tackle my day! Blessings everyone!

@bethanybauk 3 года назад

🔥🔥 I KNOW it’s gonna burn! 😆 Can’t wait to combine this with a shoulder workout tomorrow!! 👏🏻👏🏻 Thanks Caroline!! Are you ever sore after your workouts!? 🤩

@santiagoolmos2423 Год назад

I've never been more humbled lol gotta do more of these

@annijiba4741 Год назад

Came from day 22 epic endgame🙌♥️ Thanks Caroline for everything, I feel stronger after a muscle strain I suffered in 2021-2022. 👏

@eleanormiller9072 2 года назад

Just did this as part of the suggested add on for EPIC endgame and it was amazing!! I was hoping the add on would be biceps and triceps and it was!!! Definitely had to make some modifications but Caroline gives me so much encouragement and inspiration of what to work towards-thank you Caroline!! 🤗💕

@vylia 11 месяцев назад

Add-on after ENDGAME day 28, second round. What a beauty! Loved the crow hold! Thanks, Caroline!

@elenacohen3468 3 года назад

Caroline, I keep admiring your strength! The biceps pushups and crow holds were new to me as I missed this upload. Very challenging pushups workout, loved it♥️

@noordebr 3 года назад

So hard, but I love this one! I didn't know some of the excercises, that makes it extra fun! Thank you again ❤️😊

@stevenwilcox8631 3 года назад

Great workout, I managed to do most of them apart from the one-arm plank. Feel refreshed and invigorated!

@BertaCohaagen2084 3 года назад

OMG!! that crow hold moment was amazing!! Thank you Caroline!! 💪🔥💪

@shrliology 3 года назад

Hi Caroline, I just want to thank you for these workouts, I have been searching for workouts that would really benefit me from the quarantine and here it is! :D I also greatly enjoy doing pushups but just can't seem to find the right youtube video for pushups, thanks to you, I'm having fun during this quarantine period! :)))

@bv7762 3 года назад

Did the epic day 2 upper body yesterday . I can’t believe how many years I wasted doing boring exercises . It hurts where I didn’t know I had muscles . Thanks much Caroline ❤️

@pepina_79 3 года назад

Yeah, amazing workout. Tomorrow i will make it ♥️. Thank you Caroline, you are the best 🤛💪

@vophie 11 месяцев назад

Those bicep push-ups were crazyyyyt

@toastybun5054 2 года назад

This is advanced for me I haven't workout in 1 month and I am ashamed of that because I have been on vacation and I loss a lot of progress for the next 5 months I am trying to workout each day no breaks even if im tired

@amperage8032 3 года назад

This was great and put together so well. I enjoyed the one arm plank ladder-very interesting. Thank you so much Caroline!! 🤍💖🤍💖🤍

@karenrobinson3423 3 года назад

This was a lot tougher than I thought, brilliant little workout. Thanks Caroline :)

@elainesantana960 3 года назад

Obrigada pelos treinos !!treino com você todos os dias!! Amo treinar com a melhor personal 💪🏻🇧🇷🇧🇷

@gerimulvany9585 3 года назад

Caroline you defo are “some woman for one woman” will not be able to do your recent amazing WO, though I am sure you have made a lot of your followers who have necessary equipment, very happy indeed! I will follow your suggested time table of repeats, which I love, thank you once again gorgeous lady!! Geri 🌹

@janetbalsamo9375 3 года назад

I couldn't wait until the wknd to do this one so just did it. Brilliant burner!!!

@joannestreet4534 11 месяцев назад

Another brilliant bodyweight session that I've made use of while on hols. Thank you Caroline ❤

@cobra2830 3 года назад

Wow always adding new moves!!! Now the crow hold!! I love it! Thanks for challenging us!

@amysantiago161 3 года назад

Caroline i really love your workouts. Can you please make another plyo HIIT. It would be great. Keep up the good work💪🏻

@cathleencb6456 3 года назад

Loved it...so challenging and effective💪🏾💪🏾. Thank you Caroline 🙏🏾❤

@jatvirginmega 3 года назад

Yes!! More bodyweight please! I am going to another town to stay with my boyfriends family and they don't have weights and all over the break!! Would love some of these workouts- given that you get enough rest for the holidays too!

@nadiapfeifer2378 3 года назад

AMAZING workout, thank you so much for this, just finished it and my arms are burning!🔥I will definitely add this to my routine!❤️I really pushed myself on all off the exercises and I feel amazing now that I am done!💪🏼😍

@arwab2158 3 года назад

Pushups pushups... Pushups... Can’t beleive I am saying this! I am excited for this.. Let’s go! Crow pose!! Love it..

@pamysmeuy5748 3 года назад

Hello arwa, I was also thrilled but I must say that slow push up... oh my gosh 🤣🔥🔥

@arwab2158 3 года назад

Pamys Meuy I’ll let you know in a bit how I did! Here we go!

@arwab2158 3 года назад

Pamys Meuy OMG.. That wasn’t easy.. Going deep, and slow! Managed the crow with one toe on the floor, I still can’t manage the balance. Overall I did way better than I few months ago.. Most recent improvement is the triceps pushups! Happy workout to us all!

@pamysmeuy5748 3 года назад

@@arwab2158 Well done arwa🥳🥳🥳🥳🎊🎊🎊 especially on the crow. I did the alternative version. I have indeed improved on my triceps push up but i still cannot manage to get up properly but i am happy to see how good I can go down but going up another topic🤣🤣🤣. But now i can do 1 in proper form👏👏🥳🎊🥳. Good day to y'all👊👊✊

@rachelpalomino7701 3 года назад

that was horribly wonderful!! That was so hard, probably harder than working with weights but I loved it. Definitely showed me my weaker side. I never knew biceps pushups existed! LOL! Thank you Caroline for this start to my day!! whew!

@maymeihuang 3 года назад

Your workout it helps me a lot, thank you Caroline . 💕💕

@ineslafon1807 3 года назад

Oh my God! What a difficult session but so rewarding too! It alone is controllable to create such a session! To throw us this kind of challenge because she knows us capable of meeting it! so let's go! I learned from Caroline that even when it's difficult you can have fun! It's a challenge against yourself, we adapt if necessary but we finish! good luck to all! 💪💪💪💪

@jodyrozin9220 3 года назад

Ahhhhhhhh! Fantastic. I love body weight and push ups. Thank you!

@cleiaduarte5245 3 года назад

I used to hate doing push-ups, but with your workouts, I found that I just didn't know how to do them, and now, with persistence, I start to enjoy!!! Enjoying most the evolution! Tks tks tks Caroline! 🙏🏻🙏🏻🙏🏻💪🏻💪🏻💪🏻

@CarolineGirvan 3 года назад

Excellent Cleia! Yes push ups are definitely one of the most common exercises I do!! Enjoy! ⭐️👊🏼

@paolasanchez706 3 года назад

Push ups are always really challenging! And you always invent something new and even more challenging! I did the legs now this one and I am going for the Abs, your last 3 videos.

@anlonso38 3 года назад

Always follow you no matter how hard it is so thank you caroline 🧡💪💪🙉🙉😱

@fridmanlena1990 2 года назад

This is my favorite upper body addon workout. Such a brutal finish- off for your upper body

@user-ow9jy8ss8u 2 года назад

So nice doing all moves after 1 year!THANK YOU!

@lucylandaverde1039 3 года назад

I have not had a good 2workout like this in ages! Love it

@marieforst5223 2 года назад

Holy moly that was hard my heart was pounding the last set of the decline push-ups I struggled 😵‍💫🔥😂thank you Caroline💖💖💖

@kimoskam776 3 года назад

Oh my!!! I have a lot of work to do! I did this after the December calendar day #22. Great finisher but felt pretty weak. Good motivation to keep going! Thanks Caroline! ❤️

@faganfit572 3 года назад

Thank you Caroline. Really don't know what else to say. You're the best. Gonna kill that leg workout you just posted tomorrow God willing. Keep them coming!!!

@anitamontanaro 3 года назад

I swear before Caroline I could not do ONE DECENT PUSH UP haha Caroline you are the best!

@fazliawatimahayuddin8046 3 года назад

These are most varied push ups ever 👊🏻👊🏻👊🏻👏🏻👏🏻👏🏻👍🏻👍🏻👍🏻 great ones Caroline 💖

@miss.dior_. 3 года назад

Today was arm day for me and I was looking for a good arm workout and you posted this. TYSM I love your videos🥰

@lissetttovar 3 года назад

You are so strong Caroline! I still struggle with the push ups trying not to use my core to go up and down!! Definitely my opportunity area 😬

@jeanetteferguson5082 3 года назад

Thank you Caroline, this was tough but amazing ❤️ 💪

@amandamarklandyoga 10 месяцев назад

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. 😆🫠

@rutemagalhaes6557 2 года назад

Wow!!! So good!!! Decided not to go with the crow hold and did the alternative version instead, but I'll definitelly get back to this a while from now and I'm sure I'll be able to do it. 😊 Loved it!

@severomasut6801 3 года назад

Always enjoy your bodyweight workouts Caroline. Liked al the arm variations especially the bicep pushups 👍

@zaidizaidi5640 3 года назад

I need more like this. Thanks carolineeeeeeeee

@itzak3663 3 года назад

I’m 11 and doing this twice a day I love you Caroline and your exercises!

@carlyshields6676 3 года назад

Omg I could only do the dips full range. Everything else was modified! Scullcrushers!!! New goals! Also bicep pushups? Learnt a ton!! Love these videos. Keep up the amazing 💪work