I’m ridiculously excited to bring you today’s workout. Why? Because it could change your life.
I often get asked, “how do you get your arms to look like that?” And the honest answer is, I don’t have one-specific-way to get toned arms, but I do have a few tricks up my sleeve (no pun intended).
I love this arm-sculpting routine because it’s super-duper easy, crazy effective, and involves light weights. Like I’m talking 2-3lb weights max. WHAAA?! If you don’t have light weights at home, just go to Target, buy some up for like $10 and then spend another $237 on stuff you think you need but really don’t – I’m pretty sure that’s Target’s strategy (yeah I’m a “One-Spot” bin junkie, ok?)
I know you are saying to yourself, “no way do those wussy weights create bad @ss arms”. But I assure you, they do! Here’s why:
When you target a specific muscle group with small, concentrated movements for an extended period, you isolate the muscle create constant engagement. That continuous work fatigues the muscle. Ding ding – toning and strengthening! The kicker to this workout is the repetition of small, easy movements. LOTS OF REPETITION. So turn on your favorite TV show, bust out your motivational playlist or stand at the entrance of Target for prime view of the tempting One-Spot bins.
This workout is only 10 minutes, but guaranteed to get your heart pumping, forehead sweating and arms burning! Here is how to transform your arms in 6 moves.
Tricep Lifts – Stand with your feet hip-distance apart. Bend your knees slightly and hinge forward at your waist, bringing your arms up, elbows straight, weights past your hips, and palms facing each other. Then, lift your arms a few inches towards the ceiling, pulsing up and then down. Repeat for 25 reps.
Tricep Squeezes – Keep your weights past your hips and flip your palms to face the ceiling. Then, bring the weights into your body, squeezing your shoulder blades together, and keeping your neck neutral. Repeat the in-and-out squeezing motion for 25 reps.
Backwards Rows – Bring your weights down in front of your ribcage and bend your elbows towards the ceiling, making a 90 degree angle with your arms. Pulse up, bringing your elbows up towards the ceiling, and repeat for 50 reps, being mindful to keep your elbows slightly bent the entire time.
Tricep Extensions – Keep your elbows high and behind your back, then lift the weights just past your hips, palms facing each other, and shoulder blades squeezed together. Extend your elbows and then bend once again. Repeat for 25 reps.
Hammer Curls – Keep your knees slightly bent, lift your back and bring your weights out in front of your ribcage, at a 90 degree angle, wrists parallel. Pulse up a few inches and then back down and repeat for 50 reps.
Weighted Bicep Taps – Flip your palms to face the ceiling and bring your arms to a 90 degree angle, weights parallel, and elbows cinched to your ribcage. Squeeze your arms in to tap your weights together, then swing back out. Repeat this for 50 reps.
One important thing to note in these photos is my waist. Is my waist naturally sucked in like that? Hahahahaha no! Some days I look like I have a Chipotle burrito baby in there (which isn’t that far-fetched). But the key is, I ALWAYS engage my abs, using my transverse abdominal muscles to cinch my belly button in towards my spine. So when you execute these moves (especially the ones that you are slightly bent forward), remember to keep your abs engaged and avoid letting your belly fall.
Like any toning or sculpting goal, the most important tool to get results is your diet. Eating clean will define results more than any spot training. Lean protein, lots of vegetables, fruit, nuts, and hydration, hydration, hydration.
Simple, light weights, small movements, total toning, 10 minutes. You can’t get better than that!!