30 MIN FULL UPPER BODY Workout – No Equipment, No Repeat, Home Workout for Toned & Lean Arms + Abs


by growingannanas



Who’s ready for UPPER BODY Day? Today’s 30 min Toned Arms Workout is all about defining and toning our ARMS, SHOULDERS & ABS!! Get ready to feel the 🔥🔥🔥 in your upper body with these bodyweight only, no-repeat killer exercises. Let’s do it!!

▸ Muscles Worked: Upper Body + Core
▸ Time: 30 Min + Cool Down
▸ Equipment: Bodyweight Only

▸ 00:00 – 04:23 Warm Up 30 sec on, 0 sec off
Arm Circles
Side Pulses
Pull Downs
Elbow Circles
Kneeling Rocks
Plank Push Back
Wrist Circles
Wrist Side Rocks

▸ 04:23 – 25:13 Workout 50 sec on, 10 sec off
Push Ups on Knees
Back Extension Pull Down
Push Up + Pull Down
Superman Hold
Plank Row
One Arm Plank
One Arm Plank
Hand Release Push Ups
Kneeling Pull Down
Alternating Pull Down
Reverse Fly Pulses
Side Plank Dips
Side Plank Reach Through
Side Plank Dips
Side Plank Reach Through
Low Plank Leg Raises
Bear Plank Knee Taps
Shoulder Taps
Bear Walk + Push Up
Surprise Challenge 🔥

▸ 25:13 – 30:33 Finisher 50 sec on, 10 sec off
Low Plank Hold
Push Up Toe Taps
High Plank Hold
Push Up + Shoulder Taps
Low Push Up Hold

▸ 30:33 – 25:24 Cool Down 30 sec on, 10 sec off
Child’s Pose
Chest Opener
Neck Stretch Right
Neck Stretch Left
Back Stretch
Cobra Ab Stretch

Please remember that we are all different and that you can make this your own workout ♡ Take a longer break when you need to.

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#growingannanas #growwithanna #homeworkouts #hiitworkout #upperbodyworkout #tonedarmsworkout #homeworkout


If you are a newbie start with a simple and easy exercise before attempting all advanced exercises. Performing exercises out of your capability might strain your muscles and you may get injured.

This channel offers health, fitness and nutritional information. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment. By performing any fitness exercises without supervision like with this video, you are performing them at your own risk. See a fitness professional to give you advice on your exercise form. Growingannanas will not be responsible or liable for any injury or harm you sustain as a result of this video.


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it was late when i filmed this so excuse my giggles and imperfect technique haha I try to do this every morning. it's quick, to the point, and...



  1. growingannanas

    Who’s ready for some upper body burn? 30 mins of 🔥😮‍💨 CAN’T WAIT for you try this one team! Anna x

  2. Marianna Newton

    Uufffff! One day ill do IT! 😅😅 struggggle

  3. nosi dlamini

    Only a minute and 26 seconds in and my shoulders and triceps are already crying

  4. _ jeenat

    Is it okay to done only 60 % in my fist time working out

  5. Sophie Todd

    This was my first time trying one of your workouts and I had to stop and pause so many times. The side plank section was near impossible for me, as are push-ups right now. SO HARD.

    I've challenged myself to see how strong I can get in 2 years (no quick fixes this time, just consistency and trusting the process, even if I can't perform most of the routine now) and I am so looking forward to seeing how I progress – by 2025 let's see if I can master those side plank dips and reach-throughs!!

  6. faltu

    this is the best workout, i can do it everyday and not get bored

  7. Zoe

    Her: "You are strong! Well done team!"
    Me, who's not done any of the exercises right since minute sixteenish and who's lying in a pool of my own sweat: 😃

  8. Mäx

    Can someone please tell me what's the name of the song for the cool down?

  9. gargi sen

    omg your workout was fire and you are so damn strong ❤‍🔥i mean i wasn't able to do half of the exercises and you did it so amazing🔥

  10. Victory  Obiakalusi

    What in the workout was that frog stand 😢I feel so good after this workout; will definitely do it again ❤

  11. Glitxh pov

    Lmao as a 12 year old I was laughing at how weak I am 😭next time I swear theres gonna be a time where I’ll finish everything

  12. Ti Wei

    Ohhhhh, das war heftig 😅! Mir tun die Arme immernoch weh 🤪👍🏻

  13. Mollie Mccullagh

    She defied gravity several times during this

  14. Amaily

    I had no idea one arm planks even existed before this omg

  15. Pikachu4eva

    when i started the workout i was like:my sister said u were hard, but it wasnt that hard, turns out that was just the warm up 😭
    but thank u anna for everything <333

  16. Pikachu4eva

    first time doing ana and I legit ragequit after the 3rd exercise
    im coming back tomorrow though, because I want those muscles to impress friends (and maybe somebody else <3)
    thanks so much anna, you'll help me get to my goal. but question to everyone out there
    am i the only 12 yr old doing anna?
    kinda weird

  17. Диана Елхова

    O My God! I hope one day I can do all of these push-ups just like you! You are amazing

  18. Andrea Acosta

    Thank you Anna! I loved this workout so muuuuch

  19. ushna arif

    I’m wondering if this workout builds muscles?

  20. Sophie Notbom

    I was unable to do even half of this properly but I’m gonna keep trying !!!! This one’s HAAARDDD

  21. _shining_star_

    I love your workouts

  22. Simran Walia

    does this workout help in making upper arms slim? anyone plz reply


    I had to take a million breaks, but this workout really is one I’m going to come back to

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it was late when i filmed this so excuse my giggles and imperfect technique haha I try to do this every morning. it's quick, to the point, and you'll feel it the next day EXCERISES: 30 seconds each Sit ups Knee touch crunches Heel touches Bicycle crunches Russian...