Good morning! I have one of my favorite arm workouts to share with you this morning. The best part about it? No weights required. You know what that means — no excuses — you can do this baby anywhere. With just 5 easy moves, your arms will be begging for mercy by the time you are finished – enjoy!
Arm circles – don’t laugh, just wait. This exercise targets your triceps, biceps and shoulders.
- While standing straight with your feet flat on the ground and arms extended out to the side at a 90-degree angle to your body, start moving your arms in small, fast circles forward.
- Do as many rotations as you can and then reverse the motion, doing as many circles as you can in the reverse direction.
Who’s laughing now?
Chair dips – beginner- 10 reps
Chair dips – advanced – 10 reps
Chair dips are the best way to work the entire backs of the arms. And my favorite thing about them is that you can find a chair or bench almost anywhere — airports, parks, offices. Just be careful of those office chairs. A few years ago I thought I’d be a bad*ass and workout in my cube over lunch. Chair had wheels. Not pretty. End scene.
Pushups – 15 reps
Triceps side lift – 15 reps, each side
BREAK
Repeat 
There is nothing I love more than ripping my abs to smithereens.
Seriously.
Ok, well maybe I’d prefer eating some cupcakes. But they don’t give me a six-pack. This workout does.
Enjoy!
Pulse up – 30x
Plank – 60 seconds
Advanced Plank – 10 seconds each side
Single leg side plank – 60 seconds each side
Mason twist – 50 reps
REST for 60 seconds
REPEAT
Did you make it? Still with me? Awesome. Bring on the cupcakes.
Good morning! Happy Wednesday!
Reader request this morning! I’ve compiled visuals from around the web, to help illustrate an arm workout I put together. I do this workout at least 2 times a week and find it’s all I need to keep my arms toned. I use 10 pound dumbbells, but if you are just starting our I recommend starting with 5 pounds or less. If you are already ripped, feel free to increase the weight as well!
This workout includes my favorite exercises from classes I’ve taken, workout videos — even P90x. It’s become my go-to workout and always leaves my arms burning. Added bonus - the whole routine usually is finished within 30 minutes. Enjoy!
Shoulder press — 20x
(source)
Bicep curls — 20x
(source)
Kickbacks — 20x
(source)
BREAK – Do 10 pushups
REPEAT SEQUENCE
BREAK – Do 10 pushups
Deep Swimmer’s Press – 20x
Upright row — 20x
(source)
Triceps press – 20x
(source)
BREAK – Do 10 pushups
REPEAT SEQUENCE
BREAK – Do 10 pushups
Front and side shoulder flys — 20x
(source)
Bent over row — 20x
(source)
Hammer bicep curls — 20x
(source)
BREAK – Do 10 pushups
REPEAT SEQUENCE
BREAK – Do 10 pushups
YOU ARE DONE! Now go admire yourself in the mirror, I can see those muscles already