THE 7 STEP ARM TONING WORKOUT

THE 7 STEP ARM TONING WORKOUT

It’s arm-baring season, so get ready to show off your sculpted limbs with this 15 minute workout for sexy, summer arms!

These exercises will help tone muscle fibres and shed arm fat, so you look effortlessly amazing in those strapless dresses, tank tops and bikinis.

Do these 7 moves straight after each other, without a break. Rest for one minute then repeat. Perform the workout three to five times a week for best results.

1. ALTERNATING ARM RAISE

Stand with a pair of dumbbells at your side. Simultaneously raise one weight in front of you and one out to the side, both to shoulder height. Return to starting position. Repeat with the opposite arm and continue for one minute.

2. SHOULDER PRESS

Hold a pair of dumbbells just above your shoulders with palms facing and knees slightly bent. Push the weights up so your arms are straight overhead. Pause for one second then slowly lower the weights back to your shoulders. Repeat for one minute.

3. TRICEPS KICKBACK

Hold a dumbbell in each hand and lean forward slightly with your knees bent. Bend your right elbow to lift the weight to the side of your chest then lift the weight straight behind you, rotating your arm so your palm faces the ceiling. Reverse the move back to starting position. Repeat for one minute. 

4. STANDING V RAISE

Hold a dumbbell in each hand with arms by your sides. Lift the weights diagonally in front of you so your arms form a V shape, continuing lifting until they are parallel to the floor. Pause for one second then reverse the move. Repeat for one minute.

5. CHEST PRESS AND FLY

Grab a pair of dumbbells and lie back on an exercise ball. Hold the dumbbells at your chest then push them straight up. Open arms wide and lower the weights to the sides and a bit back until your arms are almost parallel with the floor. Reverse the move back to the start and repeat for another minute.

6. RENEGADE ROW

Get into a high plank position with hands grasping two dumbbells on the floor under your shoulders. Pull one weight up to the side of your body while balancing on the other hand and foot. Hold for one second, then lower the weight slowly to the floor and repeat on the other side. Continue reps for one minute.

7. INCHWORM

With feet hip-width apart, touch the floor in front of you with both hands. Walk hands forwards as far as possible without letting your hips drop. Hold for one second then walk your feet towards your hands. Continue this ‘inchworm’ move for a minute.

Don’t forget to work your bottom half too, with these 6 butt-sculpting moves!


The Author

Kath Webb

Kath is a contributing writer for PayasUgym. Football, running, weight training, yoga and walking are her forte, along with cooking tasty, nutritious food - with a regular batch of cake chucked in.

Comments

Claire H.
13 July 2017

Claire H.

I always forget about working out my arms (and quite often can't be bothered!) but might try this workout.

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