{"id":3703,"date":"2026-10-12T07:00:44","date_gmt":"2026-10-12T07:00:44","guid":{"rendered":"https:\/\/optimalfitness-health.com\/?p=3703"},"modified":"2026-10-12T07:00:44","modified_gmt":"2026-10-12T07:00:44","slug":"20-minute-total-arms-workout-no-equipment-with-warm-up-at-home-sweat-with-self","status":"publish","type":"post","link":"https:\/\/optimalfitness-health.com\/?p=3703","title":{"rendered":"20-Minute Total Arms Workout &#8211; No Equipment With Warm Up at Home | Sweat with SELF"},"content":{"rendered":"<p><iframe loading=\"lazy\" width=\"480\" height=\"270\" src=\"\/\/www.youtube.com\/embed\/rSohL4gWm9A\" frameborder=\"0\" allowfullscreen><\/iframe><\/p>\n<p>Fitness instructors LaToya and Julius guide us in a 20 minute arm workout and warm-up focusing on opening up your shoulders and arms, including both standard and modified versions of each exercise. This workout consists of arm circles, chest openers\/arm pulls, supermans, downward dog planks, in and out push ups, up-downs planks, extended push-ups, hand-to-shoulder taps, and tricep dips\u2014all movements you can do with no equipment right at home! Grab some water and a towel and get ready to sweat! <\/p>\n<p>00:00 &#8211; Intro<br \/>\n00:23 &#8211; Warm Up<br \/>\n02:13 &#8211; Workout Circuit (Round 1)<br \/>\n2:34 &#8211; In and Out Push-Ups<br \/>\n3:24 &#8211; Plank Up-Downs<br \/>\n4:08 &#8211; Supermans<br \/>\n5:15 &#8211; Extended Push-Ups<br \/>\n5:56 &#8211; Hand-To-Shoulder taps<br \/>\n6:42 &#8211; Tricep Dips<br \/>\n8:05 &#8211; Workout Circuit (Round 2)<br \/>\n13:14 &#8211; Workout Circuit (Round 3)<br \/>\n18:10 &#8211; Cool Down<br \/>\n*Special thanks to the Ritz Carlton Laguna Niguel*<\/p>\n<p>Subscribe to the Sweat with Self newsletter for the latest workouts, fitness advice, gym gear, and more from top trainers and experts \u25ba\u25ba https:\/\/bit.ly\/2N4MWf3<\/p>\n<p>Still haven\u2019t subscribed to Self on YouTube? \u25ba\u25ba  http:\/\/bit.ly\/selfyoutubesub<\/p>\n<p>ABOUT SELF<br \/>\nDaily health, fitness, beauty, style advice, and videos for people who want to achieve their personal best in life. <\/p>\n<p>20-Minute Total Arms Workout &#8211; No Equipment With Warm Up at Home | Sweat with SELF<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Fitness instructors LaToya and Julius guide us in a 20 minute arm workout and warm-up focusing on opening up your [&hellip;]<\/p>\n","protected":false},"author":0,"featured_media":3704,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-3703","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-uncategorized"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v17.6 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/optimalfitness-health.com\/?p=3703\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"20-Minute Total Arms Workout - No Equipment With Warm Up at Home | Sweat with SELF - Weight Loss\" \/>\n<meta property=\"og:description\" content=\"Fitness instructors LaToya and Julius guide us in a 20 minute arm workout and warm-up focusing on opening up your [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/optimalfitness-health.com\/?p=3703\" \/>\n<meta property=\"og:site_name\" content=\"Weight Loss\" \/>\n<meta property=\"article:published_time\" content=\"2026-10-12T07:00:44+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/optimalfitness-health.com\/wp-content\/uploads\/2026\/10\/ytb_thumb-90.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"480\" \/>\n\t<meta property=\"og:image:height\" content=\"360\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data1\" content=\"1 minute\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"WebSite\",\"@id\":\"http:\/\/optimalfitness-health.com\/#website\",\"url\":\"http:\/\/optimalfitness-health.com\/\",\"name\":\"Weight Loss\",\"description\":\"All You Need To Know About Weight Loss\",\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"http:\/\/optimalfitness-health.com\/?s={search_term_string}\"},\"query-input\":\"required name=search_term_string\"}],\"inLanguage\":\"en-US\"},{\"@type\":\"ImageObject\",\"@id\":\"https:\/\/optimalfitness-health.com\/?p=3703#primaryimage\",\"inLanguage\":\"en-US\",\"url\":\"https:\/\/optimalfitness-health.com\/wp-content\/uploads\/2026\/10\/ytb_thumb-90.jpg\",\"contentUrl\":\"https:\/\/optimalfitness-health.com\/wp-content\/uploads\/2026\/10\/ytb_thumb-90.jpg\",\"width\":480,\"height\":360},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/optimalfitness-health.com\/?p=3703#webpage\",\"url\":\"https:\/\/optimalfitness-health.com\/?p=3703\",\"name\":\"20-Minute Total Arms Workout - No Equipment With Warm Up at Home | Sweat with SELF - Weight Loss\",\"isPartOf\":{\"@id\":\"http:\/\/optimalfitness-health.com\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/optimalfitness-health.com\/?p=3703#primaryimage\"},\"datePublished\":\"2026-10-12T07:00:44+00:00\",\"dateModified\":\"2026-10-12T07:00:44+00:00\",\"author\":{\"@id\":\"\"},\"breadcrumb\":{\"@id\":\"https:\/\/optimalfitness-health.com\/?p=3703#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/optimalfitness-health.com\/?p=3703\"]}]},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/optimalfitness-health.com\/?p=3703#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"http:\/\/optimalfitness-health.com\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"20-Minute Total Arms Workout &#8211; 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