Beginner
Toned Arms
Tone and firm up your arms with bodyweight training.
An accessible circuit to firm up arms and shoulders: knee push-ups, bench dips and Australian pull-ups. Ideal for easing into pushing and pulling.
The circuit — 3 rounds
2 min between rounds, 30 s between exercises.
Tap an exercise each time you finish it. Long-press or “−” to correct.
1
Knee push-ups
12reps
2
Bench dips
15reps
3
Close-grip push-ups
8reps
4
Australian pull-ups
12reps
5
Push-up hold
20 s
⏱ Rest timers
Recommended gear for this WOD
To train these exercises more comfortably and safely:
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