Beginner

Toned Arms

Tone and firm up your arms with bodyweight training.

3 rounds 5 exercises Rest : 2 min between rounds

By Jérémie NeubauerCalisthenics, CrossFit and strength training enthusiast for over 15 years

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.

Round 1 / 3

Tap an exercise each time you finish it. Long-press or “−” to correct.

Knee push-ups

12reps

Bench dips

15reps

Close-grip push-ups

8reps

Australian pull-ups

12reps

Push-up hold

20 s

⏱ Rest timers

To train these exercises more comfortably and safely:

Bar and dips at home? A power tower combines both on a single station.

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