Summer’s right around the corner, time to get those arms nice and shapely and jiggle-free. This is mainly an upper body circuit, but I threw in some lower legs too (gotta look good in those shorts too!)
Pick a weight that challenges you. You want to be fatigued by the end of each exercise. If you choose to use a lower/wimpy weight, then up your reps! (No ladies, this won’t make your arms all “bulky”)
Complete 4 sets of these exercises, resting 30-60 secs between and 2 minutes between sets. If the weight you use isn’t making you fatigued, then up your weight next set.
Up Right Row to Lateral Raise (10 reps) – Hold dumbbells and stand with palms facing the front of the thighs. Keeping your neck and traps relaxed, lift the dumbbells up to under your chin, with elbows pointing out. Lower dumbbells so that your palms are facing each other, then raise arms up to the side until the elbows are shoulder height. Keep your pinkies high. Lower and begin another rep by performing another upright row.
Double Triceps Kickbacks (10 reps) – Hold a dumbbell in each hand and bend at the waist, so that your torso is parallel to the floor. Bring elbows up and back so that they are about in line with the shoulders. Keeping your elbows stationary, press your forearm up, straightening the arm. Squeeze the tricep and lower arm back to beginning position. Repeat.
Standing Rear Lateral Raise (10 reps) – Bend knees slighty and bend forward at the waist about 45 degrees or more. Hang dumbbells down below your chest, palms facing each other. Keeping your neck and traps relaxed and without lifting your body, raise arms until elbows are about shoulder height. Make sure to keep your hands wide. Lower and repeat.
Dumbbell Press Stand Up (10 reps) – Begin seated on bench, and hold two dumbbells at your shoulders with your palms facing forward. As you press the dumbbells above your head, stand up. As you lower the weights to the original position while squatting down, and touch your glutes to the bench (don’t sit all the way down). Then press the dumbbells above your head again while you stand up.
Weighted Bench Dip (10 reps) – Sit on a bench or chair with your legs extended out in front of you and a dumbbell in your lap. Place your hands on the edge of the bench behind you and lift your glutes up off of the bench. Lower your body by bending your elbows to about a 90 degree angle. You will feel a stretch in your chest or shoulder. Press up from the palms of your hands squeezing the triceps and repeat. If this is too difficult, do these without the weight. (If using a weight, keep a slight bend in your knees)
Front Raise with Reverse Lunge (10 reps) – Hold dumbbells and stand with palms facing the front of the thighs. Raise dumbbells forward and up while simultaneously lunging one leg behind you. Bring arms down as you stand up again. Alternate lunges with each rep. Perform 10 front raises (5 lunges each leg).
Seated Dumbbell Curl (10 reps) – Sit at the end of a bench, with your back upright and straight, and a dumbbell in each hand at your side, palms facing toward the bench. Curl the dumbbells up in front of you. Your palms should be facing you at the top. Lower down and repeat.