So today’s workout is all about TONING those beautiful arms of yours! No bulkiness here, just lean and strong arms.
If you’ve never really exercised your arms with dumbbells, it can be a little intimidating. I used 5-8 pound dumbbells depending on the exercise. But feel it out! See what works best for you.
The instructions are the same as yesterday!
This workout consists of 2 circuits. Set a timer for 10 minutes and perform the first circuit as many times as you can in those 10 minutes. Take a 1-minute break and repeat the process with the second circuit. After you have finished both circuits, take a 2-5 minute break and repeat the entire process over again. The overall workout should take no more than 1 hour to complete.
Wide Stance Push Ups (15 Reps)
- Place your hands on the outer edges of you mat, or slightly wider than shoulders width apart, and get into a plank position.
- Keeping your back flat and your abs pulled in, lower yourself down so that your chest hovers over the ground.
- Push through your palms to extend your arms and get back to starting position.
- Move to your knees if this move is too challenging.
Commandos (10 Reps Each Side)
- Start in a plank position with your core engaged.
- Push up off of your right arm so that you are supporting your weight with your right hand, then push up off of your left hand.
- You should now be in a push-up position.
- Reverse the movement and lower yourself back down to your forearm on your right hand first, then your left.
- Complete all repetitions on your right side before moving to your left.
Bent Over Rows (20 Reps)
- Hold a dumbbell in each hand while slightly bending your knees and hinging your upper body forward so that your arms naturally hang in front of your legs. Keep your shoulders pulled back and our abdominals engaged.
- Bring the dumbbells towards your torso while keeping your elbows tight against your body.
- Hold the position for 1 second before releasing back to start.
Squat to Shoulder Press (15 Reps)
- Start with your feet shoulders width apart and your dumbbells in hand, resting on your shoulders.
- Perform a traditional squat, making sure to keep your weight and your heels and your toes in line with your knees.
- As you stand up from your squat, push the dumbbells upwards so that your arms are fully extended above your head.
- Bring the dumbbells back to your shoulders and repeat the movement.
Lateral Raises (20 Reps)
- Hold a dumbbell in each hand with your arms by your side. Stand in an upright position, with your chest up and shoulders back.
- Raise your arms to shoulder height. Your arms should be parallel to the floor.
- Allow your arms to return to starting position slowly, resisting the weight on the way down.
Triceps Kick Back (20 Reps)
- Start with your feet shoulders with the part, slightly hinged forward at the hips, dumbbells in each hand, and elbows in line with your torso.
- Keep your upper arms completely still as you use your triceps to extend the dumbbells behind you and away from your body.
- Slowly release the movement as you bring the dumbbells back to start.
Lying Chest Fly (20 Reps)
- Start lying on the ground, with your knees bent, making sure that your lower back is touching the ground.
- Hold the dumbbells in your hand, and hover them over your chest with a soft bend in the elbows.
- Without changing the angle of your elbow, slowly extend your arms out to your side so that your upper arms are lightly resting on the ground.
- Then bring the dumbbells back together above your chest without changing the angle in your elbow.
Biceps Curl (20 Reps)
- Start standing upright with your dumbbells in each hand, palms facing forward.
- Contract your bicep and bring the dumbbells to your shoulders. Be careful not to arch your back.
- Without letting your arms fall or swing, slowly bring your dumbbells back to your side.