If you're looking for a quick, effective arm workout that doesn't require any equipment, M/Body founder Marnie Alton has got you covered. In just 10 minutes, she leads a barre-inspired routine alongside class members Leilani Terris and Poofy Moffitino, designed to sculpt and strengthen your upper body without stepping foot in a gym. This workout kicks off with an arm series to warm up your shoulders and back, then ramps up the intensity with targeted bicep and tricep moves. Alton throws in nonstop arm pulses—plus some sneaky lower-body engagement—to give you that signature barre burn. By the end, your arms, shoulders, and back will be feeling the heat. The best part? You don’t need weights, bands, or even a mat—just enough space to move.
Why Barre-Inspired Arm Workouts Work
Barre workouts are known for their small, controlled movements that fatigue muscles through repetition rather than heavy resistance. This approach is perfect for toning arms because it keeps tension on the muscles longer than traditional weightlifting. The pulses and holds in Alton’s routine create a deep burn, activating even the smaller stabilizing muscles in your shoulders and upper back. Plus, the added lower-body engagement (think: subtle squats or heel lifts) keeps your heart rate up, turning this into a sneaky cardio-strength hybrid.
Breaking Down the Moves
The workout starts with dynamic arm circles and shoulder rolls to loosen up stiff joints—a must if you’ve been hunched over a desk. Then, Alton transitions into sculpting exercises like bicep curls (sans weights, using body tension instead) and tricep kickbacks. The real challenge comes with the pulses: tiny, relentless movements that make your muscles shake in the best way. For example, holding a "goalpost" arm position while pulsing up and down fries your deltoids without a single dumbbell. And because barre loves to multitask, expect subtle pliés or calf raises to keep your legs engaged while your arms do the heavy lifting.
Modifications for All Levels
New to barre? No problem. Alton emphasizes form over speed, so you can take breaks or reduce the range of motion if needed. For instance, bending your knees more during pulses eases the load on your arms. Conversely, if you want more intensity, she suggests adding invisible "weights" by squeezing muscles harder or extending pulses longer. The key is listening to your body—this isn’t about ego lifting, it’s about mindful muscle engagement.
The Mind-Body Connection
Barre isn’t just physical; it’s a mental workout too. The deliberate pace forces you to focus on alignment and breath, almost like a moving meditation. Alton cues posture adjustments (e.g., "shoulders down, ribs in") to prevent neck strain and maximize efficiency. This attention to detail not only prevents injury but also trains your brain to recruit muscles more effectively over time—useful for everything from carrying groceries to nailing yoga poses.
Post-Workout Stretches You Shouldn’t Skip
After all those pulses, your arms deserve some TLC. Alton wraps up with stretches like overhead tricep pulls and cross-body shoulder stretches to release tension. Pro tip: Use a wall or doorframe to deepen the stretch by pressing your hand against it while gently turning your torso. These cool-down moves improve flexibility and reduce next-day soreness, so don’t rush through them.
Ready to try it? Head to the M/Body app for more of Alton’s routines, or catch new episodes of Class Fitsugar every Sunday on POPSUGAR Fitness’ YouTube channel. And hey, if you’re curious about the outfits, Alton rocks Lululemon, Terris wears Fabletics, and Moffitino reps Alo Yoga—all paired with APL sneakers for that extra spring in their step. Now clear some space and get ready to feel the burn!
