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TONED Arms in 8 Minutes

Let’s sweat and get toned arms in 8 simple but effective moves!  This is my go-to routine to sculpt those arms in time for tank top season.  This circuit is perfect for a quick but targeted workout. Let’s do this together!

 


WARMUP

Set Up: Kneel on a mat, feet straight behind you and then place your palms flat on the floor about a foot and a half in front of your knees. Have your back flat and weight equally on your hands and knees.

Inhale and bring your stomach in, arching your back upward. Look back toward your knees as you push your belly button up. Exhale and push your belly button back to the floor, arching your back and looking up.

Do this 15 times.


ROTATING OBLIQUE

Set Up: Kneel on a mat with your feet straight out behind you. Lean forward and place your hands on the ground about three feet away from your keens. Keep your arms straight and your back straight so your body is in a straight line from your head to your knees.

Lift your left hand and bring your palm straight up to your shoulder, twisting slightly to the left as you raise your hand. Bring your hand back down and repeat with your right hand.

Do 15 reps with one rep being a hand raise with both your left and right hands.


UPRIGHT ROW TO V

Set Up: Stand with your feet shoulder width apart, body straight. Hold a small dumbbell in each hand by your sides.

Raise your arms out to the sides, pointing the dumbbells upward. When the dumbbells reach shoulder height, slowly lower them back down to the starting position. Then, pull the dumbbells straight up in front of your body to shoulder height. Lower back to starting position again.

Do 15 reps.


SHOULDER BICEPS CURL

Set Up: Stand with your feet facing forward, legs slightly apart. Have a small dumbbell in each hand

Hold your arms straight out at shoulder height. Bend your elbows, bringing the dumbbells toward your shoulders. Lower the dumbbells back down, extending your arms straight again.

Do 15 reps.

FULL BODY PUSH UP TO STRETCH

Set Up: Begin in a modified push up position with your hands flat on the floor directly under your shoulders, knees touching the ground, feet straight behind you with your toes turned under. Your back should be straight and your booty in line with your back.

Bend your arms to lower yourself toward the floor, doing a pushup. Straighten your arms and once you have reached the starting position, lift your knees off the floor and push your booty into the air, bringing your head in line with your arms to stretch. Return to the starting position and begin again with the push up.

Do 15 reps and then take a quick break!

SIDE PLANK PULL

Set Up: Begin on your knees on a mat, feet stretched straight behind you. Extend your right leg straight out to the side and then lower your left arm on your left side, placing your palm flat on the floor. Most of your weight should be shifted to your left arm.

Hold a small dumbbell in your right hand near the ground. Pull the dumbbell up, extending your right arm straight over your shoulder. As you raise the dumbbell, push your right hip toward the ceiling as well to engage those ab muscles!

Lower the dumbbell back down and repeat 15 times. Then switch sides and do 15 more reps!

LAWNMOWER

Set Up: Stand with your feet facing forward, legs slightly apart. Hold a small dumbbell in each hand and bend forward slightly so that your stomach is almost parallel with the ground. Bend your knees slightly just so that they aren’t locked and keep your arms straight.

Pull one dumbbell straight up toward your stomach. Lower it slowly so your back at your starting position. Pull the dumbbell in the opposite hand upward with the same motion.

Do 15 reps.

DOWN DOG TRICEPS PUSH UP

Set Up: Lay flat on your stomach arms straight above your head. Push your head, shoulders and abs off the ground, holding yourself up with your palms.

Bend your elbows slightly, lowering your body toward the floor a few inches- nothing dramatic, just enough to engage those arm muscles! Slowly push yourself back upward until your elbows lock.

Do 15 reps then take a break!

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