7x training your arms without weights

You've had to wait a bit, but it's really going to happen now: the spring sun is on its way. And that means: sweaters (hopefully for the next six months) into the closet and time for T-shirts and sleeveless tops. And since no one is happy with flabby chicken fillets, it's time to train those arms. With these home, garden, and kitchen exercises, you'll get your arms summer-ready in no time. And some exercises you can even do at your desk between meetings.

1. Push-up

You either love it or hate it, but one thing is for sure: the push-up is a killer exercise for your whole body. Do you find it too hard? Then do this exercise on your knees. Is it easy for you? Then place your feet on an elevation.

2. Push-up tap

Get into a high plank, engage your core and glutes, and pull your navel in. Tap your shoulder alternately (left hand to right shoulder, right hand to left shoulder) and repeat this for 45 seconds. If this is too hard, place your knees on the ground.

‘Some exercises you can even do at your desk between meetings.’

3. Plank-ups

Make a straight plank on your hands. Engage your core and glutes and stay in this position. Then come into a low plank (on your elbows) without moving your hips too much. Repeat this ten times.

4. Hands up (with two full water bottles)

Stretch your arms up in the air and only rotate your wrists. Squeeze the bottles so you engage the strength in your arms. Hold this for 45 seconds.

5. Triceps dip

Sit on the edge of a chair or a step. Place your hands beside you with your fingers facing forward and your knees at a 90-degree angle. Lift yourself up and lower your body down along the chair or step until your arms form a right angle. Extend them and lift yourself up again. Repeat this ten times.

6. Shoulder press (with two full water bottles)

Stand with your feet shoulder-width apart and slightly bend your knees. Take a water bottle in each hand. Bring your hands just above your shoulders with your palms facing each other. Push the bottles up until your arms are extended. Hold that for 1 second and then lower them again in 3 seconds. Repeat this ten times.

7. Shoulder lift (with two full water bottles)

Stand with your feet shoulder-width apart and slightly bend your knees. Take a water bottle in each hand and lift your arms up alongside your body until they are at shoulder height.

Hold that for a few seconds and then lift the weights above your head with your arms shoulder-width apart. Lower them again and pause at shoulder height before going back to the starting point.

Complete the whole round a total of three times and your cup of coffee will suddenly weigh twice as much tomorrow...