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exercises

Beginner Arm Workout From High Intensity With Kayla

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Beginner Arm Workout From High Intensity With Kayla
Arm Workouts For Beginners

Have you ever thought about how much you actually use your arms every day? From lifting groceries out of the car to carrying anything heavy, having strong arms can help to make these things a lot easier!

You don’t have to hit the gym every day to get toned, strong arms. You can build your strength with short workouts that can be done in the comfort of your home.  

To do this you do need to commit to training your arms regularly, starting at the level that you are at today.   

I’m here to help you to achieve your fitness goals — you can get started right now with this beginner at-home arm workout. 

Try my beginner arm workout!

To do this beginner arm workout, you’ll need a chair, a recovery band and dumbbells (or a couple of sealed water bottles!). 

You complete as many laps as you can in each of the four circuits for seven minutes, making up a 28-minute workout.

Turn up some music, do some warm-up exercises and let’s get started!

Circuit 1 3 Exercises / 7 minutes

1. Incline Push-Up (Toes)

10 REPS


2. Floor Slide

10 REPS


3. Seated Row

10 REPS


Circuit 2 3 Exercises / 7 minutes

1. Bent-Over Row

10 REPS


2. Band Pull Aparts

12 REPS


3. Arnold Press

10 REPS


Circuit 3 3 Exercises / 7 minutes

1. Incline Push-Up (Toes)

10 REPS


2. Floor Slide

10 REPS


3. Seated Row

10 REPS


Circuit 4 3 Exercises / 7 minutes

1. Bent-Over Row

10 REPS


2. Band Pull Aparts

12 REPS


3. Arnold Press

10 REPS


These arm exercises will help to strengthen your arms and back using compound movements. This means that rather than isolating and engaging a specific muscle, you use all of your arm muscles to complete each movement. 

For example, a bent over row engages your biceps, shoulders, lats, rhomboids and even your core!  

Here's what to do if you find arm exercises hard

Lots of people struggle with arm workouts when they first start High Intensity with Kayla Itsines (formerly BBG), but I assure you it will get easier, so do not give up! Don’t be afraid to modify the exercises to suit your current fitness level until your strength and endurance increases. If you’re not sure how, I provide some lower-intensity alternatives in my Instagram videos and stories.

This arm workout incorporates basic yet effective arm exercises, so that means if you are a beginner and reading this — you can give it a go! 

If pushups on a chair are a bit too hard, try them with your hands against the wall and your feet about a metre back to take part of your body weight off your arms. 

No matter what level you are starting at, the most important thing is that you are consistent! Over time your arms will get stronger and completing the exercises will become easier. 

Start building stronger arms with this beginner workout

Try this beginner arm workout at home to get started building stronger arms! If you enjoyed this workout, you can try my full-body High Intensity with Kayla workout next! 

For those of you getting started with your fitness journey, I know it can sometimes be hard to find time to work out. I suggest you bookmark these five quick exercises to do when you don’t have time for a full workout. 

Fitness isn’t something that you can achieve overnight, it’s a journey that you are always on! This is why being consistent over time and creating healthy habits is the true secret to achieving your fitness goals. 

If you are considering starting my program High Intensity with Kayla, you can prepare by doing these beginner workouts and other forms of exercise, like walking, each day. This will get your body used to moving regularly and start your own journey towards becoming fit and strong!

Did you do this beginner arm workout? Let me know how it went in the comments!

* Results may vary. Strict adherence to the nutrition and exercise guide are required for best results.

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