So, you want toned arms, huh? For women, my opinion is that the best and fastest way to achieve this is to do exercises that involve many reps with low-to-moderate weight resistance. Some *other* workouts are designed with fewer reps and heavy weights. I think that this tends to promote more of a ‘bulk up’ physique, as opposed to a toned, sleek, and lean look. Don’t waste any more time doing the ‘wrong’ workout. I’ve designed this workout to help you achieve the results you want: toned up arms that are sleek and sexy. OK, enough chit chat. Let’s do this.
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.
-free weights (3 lb, 5 lb, 10 lb), balance ball
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 “One-Armed Bandit” – Start out by standing up with your legs wider than shoulder width apart and your toes pointing outward. Hold a 5 lb weight in your right hand at your side. Squat down. (Remember to keep your back straight, and stick your ass and chest out as far as you can!) As you come up out of the squat, lift your right arm straight up and bend your elbow to bring the weight down behind your head, lowering it as far as you can. As you lower back into a squat, straighten your arm towards the ceiling and lower it back to your side. Repeat x 10 each arm.
C) The “Spin Me Around” – Begin by standing on your mat holding 3 lb weights. 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 2 – Do 3x Through
D) The “Pumping Iron” – Lay on your back on your mat. Raise your legs and bend your knees at 90 degrees. Extend both of your arms behind your head, wrapping each hand around a 5 lb weight. Lift the weights over your head, arms fully extended, so that you are holding them over your chest at a 90 degree angle to the floor. Slowly lower your arms back behind your head. Repeat 12x.
E) The “Girly Push Ups” – Begin in a position as if you’re going to do a push up, except bend your knees so that your knees are on the ground. Do 10 push ups. Keep your weight forward, and keep your back straight.
F) Do The “Pumping Iron” again, except begin with your arms bent at the elbows and the weights held on either side of you at your chest. Then, lift the weights by pushing your arms straight up in the air. Your arms will be outstretched above your chest holding the weights.
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 “Flapper” – Begin by standing on your mat. Bend your upper torso slightly forward, keeping your back straight. Rest your arms at your sides, with your palms facing behind you. Hold 3 lb weights in both hands. Keeping your arms straight, push them just a few inches behind you, and then return them back to your sides. Repeat nonstop for just 30 seconds.
I) The “Power Lifter” – Begin by sitting on a balance ball with your arms at your sides, palms facing up, and each hand holding a 5 lb weight. Keep your back straight and stick your chest out as far as possible. Bend both arms at the elbow to bring both weights slowly up towards your chest. Then, slowly lower both forearms, with your palms facing up, until both forearms are parallel to the ground. Repeat 10x.
Fitness Tip of the Day
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