The Best Moves for Toned Arms – The Workout Girl

The Best Moves for Toned Arms

So, you want toned arms, do ya?  Well, you can consider this workout the “Cliff’s Notes” version to focus on getting sleek, sexy arms.  This workout is designed to target your shoulders, your triceps, your biceps, and more, all in just 1 hour.  (Whoa.)  Rocking a bathing suit?  Show off those toned arms!  Chillin’ out in a tank top?  Flex those toned biceps.  Feelin’ flirty in a summer dress?  Let ’em see those toned triceps.  Summer style is your runway.  Go get ’em, girl.

Know Before You Go

Do a 10-minute warm up before your workout.  Walk or jog around your block or in place in your living room, or dance around to 3 of your favorite songs.  If you have access to a treadmill, walk at a slow speed (I recommend 3.5 mph) and at a high incline (8.5-9.0).  Drink water between each circuit to stay hydrated, and stretch for 10 minutes after the workout.

It’s OK if this workout is challenging for you… if you keep this up just 2x per week, in a month or so this will be a helluva lot easier.

Equipment:

-free weights (8 lb, 10 lb)

Circuit 1 – Do 3x Through

A) The “Pull Me Up” – Lay down on your back on your mat underneath a sturdy chair.  Lift your arms up to grip the sides of the chair.  Holding the chair, pull your upper body off of the floor.  Hold this position for 2 seconds.  With control, slowly lower your upper body back to the round.  Repeat 15x.

B) The “Push Me Up” – Your basic push up.  Do 10 good ones.  Keep your butt down.  Your back should be as flat as possible.  Keep your wrists directly under your shoulders.

C) The “Spin Me Around” – Begin by standing on your mat.  Lift your arms out to either side of your body.  Move your arms forward in small circles as fast as you can for 30 seconds.  Then, without stopping, move your arms backwards in small circles as fast as you can for 30 seconds more.

circuit 1

Circuit 2 – Do 3x Through

D)  The “Sleek Shoulders” – Begin by standing on your mat with your legs shoulder-width apart and your knees slightly bent.  Hold 8 lb weights just above your shoulders.  With control, push the weights straight up over head.  Then, slowly bend your elbows to return the weights to just above your shoulders.  Repeat 12x.

E)  The “Out In Front” – Begin by standing on your mat with your legs shoulder-width apart and your knees slightly bent.  Hold 8 lb weights at your sides.  With control, lift your arms straight out in front of you at chest height.  Slowly lower your arms back to your sides.  Repeat 12x.

F) The “Side Winder” – Begin by standing on your mat with your legs shoulder-width apart and your knees slightly bent.  Hold 8 lb weights at your sides.  With control, lift your arms straight out to either side of your body up to chest height.  Slowly lower your arms back to your sides.  Repeat 12x.

circuit 2

Circuit 3 – Do 2x Through

G) The “Tri-Fecta” –  Begin by standing on your mat with your legs shoulder-width apart and your knees slightly bent.  Lift a 10-lb weight straight overhead.  Then, bend your elbows to lower the weight behind your head.  With control, lift and lower the weight behind your head 12x.

H) The “Take A Dip” – Begin by sitting on a sturdy chair or couch.  Keep your knees bent at a 90 degree angle.  Keeping your hands on the chair/couch, edge your butt off of the seat.  With control, bend your elbows to slightly dip your body below the level of the seat.  With control, slowly unbend your elbows to return your butt to the same height as the seat.  Repeat for 12 dips.

I) The “15” – Begin by standing on your mat with your legs shoulder-width apart and your knees slightly bent.  Hold 8 lb weights with your elbows bent and palms facing up.  With control, bend your elbows to curl the weights up towards your chest, but stop half way.  With control, lower the weights back down to starting position.  Repeat 5 times.  Then, start at the halfway point and curl the weights up all the way to your chest.  Repeat 5 times.  Then, start over from the bottom and curl from the bottom all the way to your chest.  Repeat 5 times.

circuit 3


Fitness Tip of the Day

When it comes to exercise, your shoes can make or break your workout. Click here to find out how to choose the right workout shoe for you.  Click here to read more stories on Giuliana Rancic’s FabFitFun.

 

xoxo,

Workout Girl

 

Discussion

No comments yet.

Post a comment

Join Our Free Email List

Want Our Newest Workouts?

Shop by The Workout Girl

Shop by The Workout Girl

Build An At-Home Gym

Click here to check out what you need to create a gym at home.

Check Me Out on FabFitFun.com

Check out my columm 'Workout Wednesdays' on FabFitFun for weekly fitness tips, tricks, 'n tidbits.