This Arm Workout Video Will Build Serious Strength

Get ready to pump your upper body in this 20-minute arm workout video led by LaToya Johnson and Julius White, the founders of One Body LA. For this workout, our latest Sweat With SELF video, you don’t need any equipment—just a mat or towel to provide some padding on the floor.

In addition to following along with the Sweat With SELF video below, you can keep reading for workout directions, a list of the moves, and GIF demos of each exercise. This will come in handy if you want to get a sneak peek of what the arm workout video entails, want extra guidance on form, or simply love the routine so much you want to save it again for later.

So if you’ve been trying to build push-up strength, want to have an easier time carrying groceries or picking up your toddler, or simply feel like moving and grooving after spending all day at your desk, we highly recommend giving this workout a go.


First, do the warm-up. 

For the first set, you’ll do each move for 30 seconds, resting 15 seconds between moves. When you finish the set, rest 30 seconds. Then do the second set, following the same pattern as the first (30 seconds of work, 15 seconds of rest). When you finish the second set, rest for 60 seconds. Then repeat the entire circuit two more times through. 

Finish with the cool-down.



  • Arm Circles
  • Chest Opener
  • Downward Dog to Plank

Set 1:

  • In and Out Push-Up
  • Plank Up-Down
  • Superman

Set 2:

  • Extended Push-Up
  • Hand-to-Shoulder Tap
  • Triceps Dip


  • Lat Stretch
  • Shoulder Stretch
  • Forearm Stretch

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