15-Minute Light-Weight Workout for Toned, Sleek Arms
If you’re a fitness enthusiast, you may giggle when we tell you that you can get toned arms and [...]
Deltoid Back Squeeze | 60 seconds
Kneel on the floor so your lower legs are under your butt. Lean forward slightly, making sure you're leaning from your torso and not just your neck. Then extend both arms so they're behind your butt, palms facing up. Make sure they're floating behind you, not touching your back. Squeeze your arms together so the weights almost touch, and then move back to starting position.
Rest or perform weighted jumping jacks.
Bicep Half Curl | 60 seconds
Stand with your feet hip-width distance apart, holding a set of light dumbbells. Extend your arms straight in front of you with your palms up. Slowly pull your arms up into a right angle. Release them back into the starting position. Keep the arms at shoulder height throughout. Don't squeeze the dumbbells — squeeze your bicep to get the benefit of this move!
Rest or perform weighted jumping jacks.
prevnextWeighted Arm Circles | 60 seconds
Stand with your feet shoulder-width distance apart, a light weight in each hand. Extended your arms out to each side, parallel to the ground with your palms facing the ground. Draw small, controlled circles in a clockwise motion with your weights for 30 seconds. After 30 seconds, switch to a counter clockwise motion for 30 seconds. Remember to keep your back straight and abs in tight. Do not arch your back. If you feel yourself compromising your form, drop to a lighter set of dumbbells.
Rest or perform weighted jumping jacks.
L-Raise | 60 seconds
Stand with your feet hip-width apart, holding a set of dumbbells at your sides with your palms facing in. Roll your shoulders back and down and brace the core. Exhale and lift the arms: one comes forward and the other moves out to the side, creating an "L" shape. Keep the arms at shoulder-height. Lower to the hips and repeat on the other side. Control the move — no swinging!
Rest or perform weighted jumping jacks.
prevnextWeighted Scissor Arms | 60 seconds
Begin in standing position grasping a dumbbell in each hand, palms facing each other. Lower yourself into a squat by bending your knees and sitting back as if you were in a chair. Keep your chest up, knees behind your toes and your butt down. Extend your arms out in front of you at shoulder height, palms still facing one another. Stay put in squat position with arms almost locked and "scissor" your arms in a quick up-and-down motion.
>> Rest or perform weighted jumping jacks.
Kneeling Tricep Pushback | 60 seconds
Grab a dumbbell and come to all fours. Keep your hips over your knees and shoulder over the wrist of your stabilizing arm. The back should be flat and the working arm should be straight beside you at hip-height holding a dumbbell. That's as low as the arm will go.
With your palm facing the ceiling, push the weight upward about 6 inches. Release back to the hip line. Continue on this side for 60 seconds, then switch to other side.
Rest or perform weighted jumping jacks.
prevnextWalnut Crusher | 60 seconds
Hold dumbbells with your palms facing the ceiling, elbows slightly bent at shoulder length. Draw your elbows down toward your waist, squeezing your shoulder blades together, as if you're trying to get your elbows to touch behind you. (They won't actually touch.) Press your arms back to start.
>> Rest or perform weighted jumping jacks.
Over and Unders | 60 seconds
Extend your arms out to your sides at shoulder level with palms facing up. Using your shoulder in a controlled movement, flip your hands over so palms are now facing the ground. Repeat. Make certain to maintain your arms at shoulder height the entire time as you flip back and forth.
>> Rest or perform weighted jumping jacks.
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