What you’ll need
Direct product links. No commissions earned. Alternatives are grouped under their primary item.1. Peek-a-boo chest · 1 minute
This no-equipment arm workout uses ten one-minute moves without breaks. Start with shorter intervals and rest between moves if needed; stop if anything hurts. Stand, sit, or kneel tall. Raise your bent arms into a goalpost shape. Bring the forearms toward each other in front of your face, then open them again. Keep your shoulders away from your ears and move within a comfortable range.
Open from the front into a goalpost position.
2. Back behinds · 1 minute
Reach your arms forward with palms down. Bend the elbows and draw them behind your torso while turning your palms up. Extend forward again and repeat. For these upper body exercises at home, keep your chest upright instead of rocking your whole body to move your arms.
Pull the elbows behind you as the palms turn up.
3. Angel arms · 1 minute
Extend both arms out at shoulder height. Raise one arm diagonally upward, bring it back to shoulder height, then raise the other. Alternate with soft elbows. Keep your torso still and avoid shrugging toward the raised arm.
Alternate lifting the arms from shoulder height.
4. Criss-cross arms · 1 minute
Bend your knees slightly and hinge forward at the hips with a long, flat back. Reach your arms behind you. Make small crossing movements behind your body, alternating which hand passes over the other. Keep the elbows slightly soft and look toward the floor.
Hinge at the hips and cross the arms behind you.
5. Reverse palm pushers · 1 minute
Stay in the same forward hinge. Extend your arms behind you and turn the palms toward the ceiling. Pulse your hands upward a short distance, then lower slightly. Keep your back still so the movement comes from your arms.
Small upward pulses with the palms facing up.
6. Half cobra push-ups · 1 minute
Lie on your stomach with legs extended and hands under your shoulders. Keep the elbows close to your sides. Press through your palms to lift your upper chest partway, keeping your pelvis down, then lower slowly. Use a smaller range if your lower back feels compressed.
Press up only partway with elbows close to the body.
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7. Prayer pulses · 1 minute
Return to sitting, kneeling, or standing. Bring your palms and forearms together in front of you. Keeping the elbows close, lift your hands from around chin level toward nose level, then lower slightly. Keep this a small pulse rather than a whole-body bounce.
Keep the forearms together as you pulse upward.
8. Wide elbow to palms · 1 minute
Hold your elbows wide with your hands near the sides of your head. Extend your arms outward, showing your palms, then bend the elbows to return. Move deliberately and keep the upper body tall.
Start with elbows wide, then extend outward.
9. Inchworm to elbows · 1 minute
From standing, hinge forward and place your hands on the mat, bending your knees as needed. Walk your hands to a high plank. Lower one forearm, then the other; press back to your hands. Walk your hands toward your feet and repeat, changing the leading arm.
Walk out to plank before lowering to the forearms.
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10. Up-up-down-downs · 1 minute
Stay in a high plank. Lower one forearm and then the other, then press back up one hand at a time. Alternate the leading arm. Keep the hips as steady as possible. Cassey demonstrates the option to lower your knees for support.
Alternate between hands and forearms in plank.
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11. Finish with an easy cooldown
Lower your knees and sit back into child’s pose if comfortable. Come upright and gently bend one elbow overhead for a triceps stretch, then switch sides. Breathe normally and stop stretching before discomfort.
Take the cooldown at an easy pace.
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Source & notes
Exercise order, form cues and frames checked against the original workout. Shorter intervals and added rests are beginner adaptations. The final section follows the video’s cooldown.
Shopping options for the method; these are not all the creator’s exact items. Use what you own.
How to Get Great Arms Down the Aisle | BRIDAL BOOTCAMP ↗
Blogilates: original workout page ↗
Video stills are credited to the original creator at each timestamp. Glow Upped is not affiliated with the creators.
