Here is how you do the workout. Air Squats. Here are ten CrossFit workouts that require no equipment. Without Triceps Biceps look is very incomplete. Here, Levine put together an upper body workout you can do without weights. But I will tell you that anyone that has done this program has gained at least a quarter of an inch in four weeks. The results depend on the person. Set a timer and move through the 10-9-8-7-6-5-4-3-2-1 sequence but doing 10 burpees, 10 push-ups, 10 air squats, and then repeating the sequence this time doing 9 reps of each movement. No-Equipment Bodyweight Arm Workout Exercises Reps Push-ups 12-15 Up-and-down plank 12-15 Crab crawl 12-15 Triceps push-ups 12-15 Inch worms 12-15 Triceps dips 12-15 Push-ups. The Workout Program. Triceps Workout at Home Without Equipment – Building up your triceps isn’t just about creating a set of 3D arms. 10-9-8-7-6-5-4-3-2-1 Reps for Time: Burpees. These are the ultimate deal-breaker and you do not require much strength to complete it. Here are some important home workouts without equipment. Workout #1. If all that is understood, then we will get into the actual workout. If you want to participate in the bodybuilding competition then triceps looks and size matter too much. They work the muscles in the chest, triceps, and shoulders. To tone your chest and arms, begin by placing your hands on the floor directly beneath your shoulders. Include them in your everyday workouts and increase your muscles and your strength. Dive Bomber Push Ups. This circuit focuses on arms, core, and shoulders, all important areas to focus on for cyclists. You might gain a quarter of an inch on your arms in a month, then again, you might gain over an inch. Do them anywhere. Push-Ups. 1.