You guys, it's #FlexFriday! But don't think that you need to pick up some dumbbells to get an arm workout in—these yoga moves from Nike master trainer Traci Copeland prove that you can challenge your muscles and sculpt some seriously strong arms with your body alone. (Next up: Tricky Yoga Balances for After You'd Mastered Tree Pose.)
Downward Dog to High Plank
Start on all fours with hands directly under shoulders, knees under hips. Walk hands a few inches forward and spread fingers wide, pressing palms into mat. Curl toes under and slowly press hips toward ceiling, bringing your body into an inverted V, pressing shoulders away from ears. Feet should be hip-width apart, knees slightly bent.
From downward dog, shift hips forward until body forms a straight line, shoulders to toes, and shoulders are directly over wrists. Hold for one breath, then shift back into downward dog. Repeat 4 more times.
Side Plank Leg Lift
From high plank, roll onto the outside edge of the right foot, stacking shoulder over shoulder, hip over hip, and foot over foot. Extend left arm toward the sky. Once stable, lift flexed left foot into the air. Hold for 30 seconds, then repeat on the other side.
From high plank, lower chest slowly until arms form 90-degree angles, holding core tight and squeezing triceps in to graze ribs. Push away from floor to return to high plank. Do 5 reps, then push hips back into downward dog.
Plank to Hurdler's Pose
In downward dog, lift left leg to make a straight line from fingers to toes, forming downward dog split. Then shift hips forward into a high plank on one leg, drawing left knee in toward left tricep. Without touching left leg to the floor, shoot it back to return to downward dog split. Repeat 3 times.
On the third rep, stop in the one-legged plank position with left knee touching left tricep. Bend left arm and rest left knee on left tricep. Bend right arm and hinge forward to lift right leg off the floor and balance on arms.