Armed For Summer

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Spring is in the air, which means it’s time to tone and tighten your arms to bare t-shirt, tank top and bathing suit season! Here is a great upper body workout that you can do anywhere to get you Armed for Summer!

Set your interval timer for 30-second intervals and do as many reps as you can for each exercise. Take time with your form and get the full range of motion in the movements. Repeat for 2 to 4 rounds.

  1. Inch Worm Walk Outs: Stand with your feet hip-width apart, bend over, and touch the floor in front of your feet with both hands. Keeping your legs straight and core tight, walk your hands forward as far as you can without letting your hips drop. Then walk your hands back in to starting position. To intensify this move you can add dumbbells.
  2. Regular Push-ups: With your body in a plank position, lower your chest to the ground until shoulders align with your elbows, then exhale and extend to starting position.
  3. Tricep Dips: With toes pointed upward, sit in front of a chair, equalizer bars or a step riser. Keep the knees straight for advanced or lessen the load by bending your knees to 90 degrees. Bend elbows and lower your buttocks toward the floor, then push back up to starting position.
  4. Inverted Wall Push-ups: Slowly walk your feet up a wall, bring feet together and tighten your core. Lower into a push up, then press back up to starting position
  5. Overhead Press: Grab any weights you have, such as a barbell, dumbbells or a resistant band. Start with your feet hip-width apart, knees slightly bent, core tight and arms at 90 degrees. Press your arms up slowly up overhead until fully extended. Return to starting position.
  6. Biceps Curl: Grab any weights you have. Start with your feet hip-width apart, knees slightly bent, core tight, arms at your sides and palms up. Slowly curl your arms up to 90 degrees while exhaling. Inhale and return to starting position.
  7. Overhead Triceps Extension: Using the weights you have, from a kneeling position, lift the weight overhead. Keep the shoulders relaxed and hug the elbows in close to your head and bend at the elbows to lower the dumbbell behind your head, and then squeeze through the triceps to lift it back overhead.
  8. Plyo Push up: From a plank position, lower into a push up. Push up quickly, lifting your hands off the floor and clap them together. To modify this move you can use a Bosu ball to press off or start from your knees rather than your toes for your starting position.

Enjoy, and be sure to report back if you try it!

Melissa Tucker

Melissa Blair
Purica Ambassador

Melissa Blair, a training coach and one of Canada’s foremost global fitness competitors, is a member of our team of Purica Ambassadors committed to providing you with healthy eating and training tips.

For more information, check out or email Purica Ambassador Melissa Blair at And for regular healthy eating and training tips, follow us on Twitter at and like us on Facebook at

*A note on vegan and vegetarian options: At Purica, we’re committed to empowering you with the best in whole foods, supplements and positive lifestyle solutions. We support all athletes and active living people whatever your dietary preferences, although we will always do our part to raise awareness about the benefits of vegetarian or vegan options.

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