Day 4: 20-Minute Strong and Sculpted Arm Workout from Jake DuPree’s 21-Day Full-Body Transformation • Active by POPSUGAR
Home > Jake DuPree’s 21-Day Full-Body Transformation > Day 4: 20-Minute Strong and Sculpted Arm Workout

Day 4: 20-Minute Strong and Sculpted Arm Workout

5.0 Stars · 71 Reviews

Get ready to push through this workout that, yes, includes a lot of push-ups. Grab your light weights and get ready to work every muscle of your arms. 

  • Equipment needed: two light free weights

Difficulty: All

All reviews are written by customers who have bought this product. You can write a review upon purchasing.

Overall Rating
5.0 | 71 Reviews
thanks Jake, you are unsurpassed!
barbara @babi67
May 26, 2023
👉👉👉👉 👈👈👈👈
Has anyone here heard about blank ATM card? An ATM card that allows you to withdraw cash from any Atm machine in the world. No name required, no address required and no bank account required. The Atm card is already programmed to dispense cash from any Atm machine worldwide. I heard about this Atm card online but at first i didn't pay attention to it because everything seems too good to be true, but i was convinced & shocked when my friend at my place of work got the card from 👉👉👉👉 👈👈👈👈. We both went to the ATM machine center and confirmed it really works, without delay i gave it a go. Ever since then I’ve been withdrawing $1,500 to $5000 daily from the blank ATM card & this card has really changed my life financially. I just bought an expensive car and am planning to get a house. 👉👉👉👉 👈👈👈👈
corin purslow @corinpurslow
October 15, 2022
Live your dream life and make a lot of money above your imagination with our instant money transfer service and ATM cloned card for cashing out directly from the ATM machine worldwide, Order for money transfer at the comfort of your home and get credited. visit 👉👉👉👉 👈👈👈👈
Williams Packard @williamspackard5
September 23, 2022
Hurts so good!
Great workout!!!
Sherry @Sremzi
April 12, 2022
Holy Smoke
I can't feel my arms! Great workout!
Jaga @jagababa
December 30, 2021
U R amazing Jake
Bestest arm dancing workout...feeling the burn...
Ritu @rituv
July 30, 2021
Jake is the best!
I thought this would be an easy one but nooo!! It was quite challenging but worth it !! Jake is full of sass and that's one of the things which keeps me motivated and engaged! ❤️❤️❤️❤️
Laveesha @laveesha.nagpal
June 29, 2021
I did it!
Great workout as always Jake!
Debora Widyastuti @belajar7berdoa
June 14, 2021
i love it!
great arm workout!!!
roxana @gurgu
June 07, 2021
Jakes Upper Body Workout
Love the challenge!
Hope @popsugarfitfan
May 30, 2021
High intensity endurance fun just for arms
Amazing burn, thank you Jake , thank you pop- shugar ! YouTube videos got me here. If it wasn't for Jake's signature sassy comments , I wouldn't have been able to get through his workouts. They are just such a delightful frosting:)) every workout is a serious challenge- but so ! fun! , that I can't get enough. And results - obvious in shape and strength. Thank you
Daiga @medaiga
February 26, 2021
Love you jake
Best of the besttttttt
Hiba AL halabi @Hibaalhalabi
October 01, 2020
Challenging And Fun!
I really love Jake's workout style. Jake rocks!!! Even though I hate him when it hurts and when he keeps adding more unexpected reps lol! He's awesome! <3
Farrah Styles @fstyles612
August 25, 2020
Jake is the best!
Love working out with Jake! it's hard and challenging, but Jake is always fun and motivating! Love him
Purple @purplev
August 15, 2020
Dwi Anung muharini @dwi
August 09, 2020
Evi Wahyuni @evihari
August 06, 2020 Indonesia
Jale workout
Jale is the best
Iris @blaauwiris
July 29, 2020
intense, effective, quick and you will sweat a bucket :D
July 28, 2020
Jake is the best!
I have been doing online workouts for years, but Jake is definitely one of the best out there. His workouts are super hard, yet use simple moves. No long breaks and no slow, "don't-want-to-move-to-fast-and-ruin-my-makeup-or-break-a-nail" movements, like in so many other trainers' videos. Even with a fair amount of strength, I could not do this workout with heavy weights. :)
Tanja Hartlieb-Uys @THU81
July 15, 2020
Best arm workout!
This is an amazing workout that I enjoyed the most by far!
July 14, 2020
Best arm workout so far
This is the best arm workout I have tried so far. Fast and straight to the point. Thanks Jake, you push my limits!
Neus Gonzalez @socarrada
July 11, 2020
Amazing workout!
Ines @ineduran
July 10, 2020
Tough workout even with 1 pound weights. Super fun and fast paced.
Max @madihyde
June 22, 2020
I waited until day 4 to write a review b/c I thought I may have to get use to Jake's style but after day 4, I seem to think he moves through moves way to fast. I think the actual moves would be more beneficial if they were slowed down just a tad. Other than that it was all GOOD.
Becky Gunkel @BeckyG
June 15, 2020
Love it!!!
Excellent work out!
roxana @rocon2021
June 12, 2020
great workoutttt love it
almost die
June 08, 2020
Awesome 👏
This is a great workout. 💪🏻💪🏻
June 03, 2020
this is what your arms need
my arms are shaking while im writing it. this is amazing! imagine all those shakes you have in your legs- this time those shakes are now in your arms. just amazing
Katerina @katerina.prikhnenko
May 31, 2020
You don't need us to like you
But bitch, WE LOVE U!!! U're awesome ❤❤❤
Gerónimo ⭐ @im.not.geronimo
May 24, 2020
Great workout
This was a great arm workout, My 16th year old daughter is doing the 21 day challenge with me so far every work out been amazing ❤️
May 23, 2020
Good work
My arms are burning but it was great - you're awesome :-)
Maria @MG
May 22, 2020
killer arms!!!
I love this short an powerfull workouts!
juliana @julirodriguezs
May 15, 2020
Hard and funny...
May 14, 2020
I even hurt My arm! It’s terrible ! But always amazing
Estefania @tephsperber
May 12, 2020
Great Workout!
I wasn't expecting this workout to be too hard since it is only 20 minutes long but wow was I wrong! I had to pause it twice and switch from 5lb weights to 3lb weights and I am in pretty good shape. As always, Jake makes the workout go by fast and keeps it fun :)
Melissa @melilou
May 12, 2020
Another great work out!!!
Aliki Siamkouri @alikisiamkouri
May 11, 2020
As someone with no upper body strength, this was KILLER! So good!
Kenzi Butler @kenzibutler
May 06, 2020
Lots of variety, great pace
Great arm workout, Jake keeps things moving and changes it up a lot so you work all the different small muscles. I had to do it with wine bottles as weights because, quarantine.
NJC @njcrmd
May 06, 2020
Those muscles are burning!
a wonderful workout from a wonderful coach! The way he keeps saying4,4,4,4,4, or 7,7,7,7,7,7 reminds me of Monica in Friends :))))
neg @neg2310
May 05, 2020
Workout super challenging
Best workout ever and it's only 20 minutes. I love Jake so much because he rotates to every single one of the muscles. You'll feel the burn everywhere!
Valeria @Valeria204
May 05, 2020
Great Arm Workout
Awesome workout. Jake never disappoints!
Nadia Jossie @njossie
May 04, 2020
You gonna hate me :) thanks a lot for fun and great intensive training!
Oxana @OxanaLip
May 04, 2020
Ay ay ay!
My arms Jake! I loved it!
Micaela @mim_maddie
May 03, 2020
best workout so far!
Best upper body workout I have ever done!!! Includes the whole body! And Jake is like always a delight!
Marlene Buck @FitinHannover
May 02, 2020
First I hate you, second I love you
After this workout I don't know where I'm taking the force to digit a review, but thank you. One of my most appreciated and funny coach on this platform
Mirco @cactusreis
May 01, 2020
This one was so hard but so good! I loved it!
Em @emmalee00
April 30, 2020
Yes Yes!
Jake is the best
Yuval @YuvalBar
April 30, 2020
Extra!!!super humour
El Azhari @laila68
April 23, 2020
this workout burns!!
made me realize i have no arm strength! many breaks necessary
Maddie M @maddiefm
April 16, 2020
Good exercises, arm are burning :)
Olga @olgagagala
April 08, 2020
So much love so much hate
I love you, but I also hate you. Mostly, thank you.
Naz Fulton @nazhfulton
April 05, 2020
Best arm workout!
This is hands down one of the best arm workouts I’ve tried. I felt a burn the whole time and feel stronger already! Jakes workouts are tough but in a good way!
Alyssa @alyssacamp
April 03, 2020
So hard yet so good
I literally have no arm strength so it was reaaally hard for me lol Jake's always the best!
Valentina @valehewer
April 03, 2020
A great arm workout
I loved this workout! I loved all the different exercises and I feel it everywhere! Jake is so motivating and keeps you going when you really want to stop.
Hendrika @Hendrika
April 02, 2020
Love it!
Mis abrazos estaban que ardían! Me encantó y amo la actitud de Jake!
Laura Rivas @Laurivasj
April 01, 2020
Great arm routine. Jake keep's you motivated while burning your upper body... worth it!
terezia assaf @teassaf
March 29, 2020
Killer Workout!
Jake Dupree is always a both a challenge and a delight. I have been doing these popsugar workouts for over a year now. I do them everyday. I also rollerblade and do yoga daily at a local studio. I consider myself to be pretty fit and even I had to use some modifications on some of these exercises. A fun and worthwhile goal would be for me to try and complete it without any. Thank you, Jake, for always pumping it up!!
Lily @hagerlily
March 28, 2020
What an awesome arm workout! Love Jake so much!
Michelle @sm17ey
March 28, 2020
My shoulders are on fire!
Tara @Happylittletree
March 26, 2020
Mis brazos lo agradecen ;)
Karina @kchg
March 26, 2020 belgium
Ok,adesso faccio fatica a muovere le braccia😂😂😂😂, spero solo che non si ingrossino,perché le braccia muscolare non mi piacciono
Francesca imperatore @Franceimpe
March 24, 2020
It burns good!
You'll feel engagement all over the place with this one. Pro-tip: pull your belly to your spine and you'll feel it everywhere.
Mehreen Kasana @mehreenkasana
March 23, 2020
My arms are burning. Thank you Jake
Sofia @Sofiabove2000
March 20, 2020 Italy
A great workout
My arms were burning after this workout. Short and sweet!
magdalenacpt @magdalenacpt
December 30, 2019
Killer 💕💪
Loved how Jake rotates through the different muscles the whole session. Total burn out, keeps you moving, sweating, heart rate up. I loved it & of course love Jake! 🥰
BethBSN @baemmons
December 29, 2019
Killer workout
Jam packed - love the super fast pace
P @disharch
December 05, 2019
Superb Workout
Jake is killer 💃
Ketki @Ketki
November 13, 2019
Your arms will appreciate it!
Challenging and fun workout! Started with 5 pound weights and had to modify to 3 pound weights for some parts. Get ready to break a sweat!!
pvigo @pvigo
October 15, 2019
Best arm workout ever!
October 13, 2019
Love it!
This was a great arm workout! I love the fact that it's only 20 minutes. I was able to do it in my bedroom with 8 pound weights.
NahlChenDari @NahlChenDari
October 07, 2019
Excellent workout
I did this with 5 lb weights and it was very challenging. I pressed the pause button a lot. Jake (if you read your reviews), since you're a dancer it would be great if you could do an advanced stretching video. I love popsugar workouts but I haven't found a good stretching video yet. They are too brief and designed for people with minimal flexibility - the ex-dancers and gymnasts here need more! Thanks for this wonderful workout.
akoko @akoko
October 06, 2019