Trinny Woodall has shared her at-home arm strength workout, which requires minimal equipment. According to Woodall, “you don’t need an expensive gym membership or an intimidating set of weights to get your blood pumping.” She uses two water bottles or cans of chopped tomatoes as weights.
Woodall demonstrates the exercises in a video alongside her coach, Nathalie Hayward, who has trained her since 2020. The workout begins with four upper-body mobility moves, followed by the strength section. Hayward explains the proper form and targets for each exercise.
Trinny Woodall’s At-Home Arm Exercises
The mobility section includes the cat-cow stretch, quadruped arm circles, plank to downward dog, and quadruped thoracic rotation. These exercises help mobilize the spine, expand the backs of the ribs, and improve shoulder mobility.
The strength section consists of six exercises: alternating bicep curls, bent-over reverse fly, lying tricep extensions, forearm plank, dumbbell upright row, and the video also includes a demonstration of the exercises. These exercises target the front and back of the arms, shoulders, and core.
Exercises and Proper Form
For the alternating bicep curls, Woodall uses water bottles as weights and emphasizes the importance of not swinging the weights too much. The bent-over reverse fly targets the shoulders and upper back, while the lying tricep extensions work the triceps.
The forearm plank engages the shoulders and core, and Woodall suggests holding for say ten seconds. The dumbbell upright row targets the center of the shoulders. Hayward notes that the wrists should stay straight during the upright row, and the shoulders should come back slightly as the weights are lifted.
Working Out at Home
Woodall’s workout can be completed at home. The use of water bottles or cans as weights makes it easy to get started. For the plank to downward dog, if you cannot do this, you can push back into a child’s pose, and then come back into that quadruped position. For the bent-over reverse fly, if you find this very difficult, you can sit on a chair or sit on a bench and just use your bodyweight to get into the movement pattern.
Woodall and Hayward’s video provides a clear guide on how to perform each exercise correctly, helping viewers to get the most out of their workout.
