But spending your entire sweat sesh performing those mindless moves can get real old, real fast.

Each of the exercises is designed to target multiple muscle groups in your upper body not just yourbicepsandtriceps.

The eccentric hand-release push-up move, on the other hand, works both your back and your biceps.

Ready to build biceps, triceps, and shoulder muscles you’re able to’t wait to flex?

Roll outa matand give Wilson’s no-weight arm workout a shot.

(If you’re stocked up on resistance bands, addthis arm workoutto your to-do list.)

Repeat the circuit for a total of 3 rounds.

You’ll need:A mat.

As a result, the exercise will target the rear delts, back, and biceps, she says.

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A.Lie on stomach with arms extended straight overhead, palms resting flat on the floor.

Extend legs straight back, toes touching floor and glutes engaged.

(Imagine you’re in a Superman-style flying position.)

C.Slowly drive elbows down as if they were going into your back pocket and squeeze shoulder blades together.

Repeat for 30 seconds.

A.Start in a high plank position with hands directly underneath shoulders and legs extended, feet hip-width apart.

C.Place right hand under right shoulder, and left hand under left shoulder to return to high plank position.

Repeat with left side first.

Repeat for 30 seconds, alternating which arm goes first.

If you’re not quite ready to do a full-fledged push-up, you have options.

(Incorporatingthese push-up variationsinto your routine will help you finally master the move.)

B.Engage core by tucking the tailbone and drawing the navel in toward the spine.

Lock in the lats by drawing the shoulders down and away from the ears.

Engage the glutes and quads.

C.Push elbows out so the arms form a 45-degree angle to the body.

Look down to keep neck neutral.

Chest, core, and thighs should hit the floor at the same time.

D.Lift hands up and off floor, hold for one beat.

Then, return hands to floor and quickly press chest then thighs off floor to return to start.

A.Start in a tabletop position, with wrists under shoulders and knees under hips.

B.Maintaining a flat back, lift knees 2 inches off the ground.

Hold this position, hovering off the floor.

C.Quickly raise right arm forward and up until parallel with head and back.

Lower arm back down to floor, and repeat on left side.

Repeat for 30 seconds, alternating arms.

Push back to start.