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Julia Buckley Fitness: Tight Arms (Part One)

Julia Buckley has created the Ignite series of workouts to enable you to achieve fantastic improvements in your fitness levels. You will also torch fat, get strong, and enjoy the many benefits of being in great shape.

Her workouts have helped thousands of people across the world get lean, hard, power-packed bodies. Now it’s your turn. The only thing you’ll need is a timer.

Join Julia’s online gym at:

SET TIMER FOR: Alternating 30/10 second intervals

Do each exercise for 30 seconds with 10 second breaks in-between. Complete each set of eight exercises then take a 40 second break (30 + 10 seconds) before moving on to the next set. You are not repeating the sets in this session.


  1. 1-2-3 Knee

  2. Crown Lift

  3. 1-2-3 Knee

  4. Side Riser – Right Leg

  5. 1-2-3 Knee

  6. Side Riser – Left Leg

  7. 1-2-3 Knee

  8. Reverse Angel

REST: 40 seconds


  1. Atlantic Surfer

  2. Hindu Press Up

  3. Atlantic Surfer

  4. Staggered Press Up

  5. Atlantic Surfer

  6. Staggered Press Up

  7. Atlantic Surfer

  8. Rocking Plank

1-2-3 Knee

123 knee

  1. Start standing tall with your weight on your left leg, right knee lifted.
  2. Keeping an upright posture quickly side-step to the right.
  3. Take 3 side-steps (step high and fast) then raise the left knee.
  4. Repeat stepping to the left and continue alternating sides.

Crown Lift

crown lift

  1. Stand upright and lift both arms over your head.
  2. Press hands together while pressing shoulder blades into your back. Maintain this muscle contraction throughout the exercise.
  3. Straighten your elbows whilst keeping the hands pressed together to “raise the crown”
  4. Bend the elbows and lower the pressed-together palms back to just above your head and repeat.

Side Riser

side riser

  1. Lay down on your left side on the mat.
  2. Tuck your left arm across the front of your body and place your hand on your right shoulder.
  3. Press into the mat with your right hand, straightening your arm and lifting the weight of your whole upper body using the power in your upper arm muscles.
  4. Lower and repeat.

Reverse Angel

reverse angel

  1. Lay face down on the mat reaching your arms straight over your head and your legs out behind you so your body is in a long straight line.
  2. Sweep both arms back to your sides simultaneously, while squeezing your shoulder blades together, raising your head and lifting your chest off of the mat.
  3. Sweep back in a slow and controlled motion.

Atlantic Surfer

atlantic surfer

  1. Stand with bent knees, hips behind you.
  2. Squat down, place your palms on the mat and thrust your feet back into a plank position.
  3. Lower your body to the mat and keeping the palms next to your shoulders use your lower back muscles to raise your upper body off the mat.
  4. Put your palms back on the mat, come back up into a plank position.
  5. From plank, jump your knees back in, landing with your feet wide.
  6. Return to the standing “surfer stance” and repeat.

Staggered Press Up

staggered push up

  1. Assume a push-up position with legs and arms straight. Stagger your hands by placing your right hand at shoulder height and left hand lower
  2. down at mid chest level. This is the starting position.
  3. Begin exercise by lowering your chest until it almost touches the floor. Pause, and then push back up as quickly as possible. This completes one rep.
  4. Alternate hands every set.

Rocking Plank

rocking plank

  1. Start in plank position on your elbows and forefeet.
  2. Move forward slowly, rolling on your forefeet and driving your shoulders and head forward, pushing past your hands.
  3. Rock forward and back, pushing on the elbows, all the while maintaining a straight line through the body – do not allow the hips to pop up or the back to sag down.

Hindu Press

hindu press up

  1. Start in a regular pushup position with your feet spread wider than shoulder width.
  2. Keeping your hands and feet in place, raise your hips so from the side, your body resembles an inverted “V”
  3. Start bending your elbows and lowering your chest towards the floor.
  4. When your head gets close to the floor, arch your body, move your torso forwards and upwards, so your hips come close to the floor.
  5. Straighten your arms and extend the chest forward, with your shoulders up.
  6. Keep your arms straight and push your hips back to return to the starting position.