Fitness

Strong and Sexy Toned Arms—Ten Minutes a Day

Strong and Sexy Toned Arms—Ten Minutes a Day

 

I am always looking for ways to tone my arms, shoulders and upper back but always seem to fall short on time, so I have created a quick no-nonsense 10-minute arm workout.  I complete each exercise for one minute and then move on to the next.  It’s perfect, because if you find you have more time in your day than just ten minutes, you can always do a couple of more sets (three sets is optimal).  The key here is to be consistent.  No one gets toned arms by doing ten minutes two times a week; you have to seriously commit 10 minutes on most days.  In the grand scheme of things ask yourself, “Why not ten minutes?” It really isn’t much time at all, plus don’t you deserve it?  I recommend starting the exercises below with 5-10 lb weights; you should feel challenged by the last 3-4 reps.   If you’re finding you are unable able to complete a whole minute with the weights you’re using, start using lighter weights to begin and gradually increase the weights.

Overhead Press

♦ Stand with feet hip distance apart and parallel
♦ Free weights in hand, arms bent out to sides at 90-degree angle with knuckles facing up
♦ Keep abs tight as you press weights overhead
♦ Slowly bring arms back to starting position, repeat for one minute.fitness trend liftying

Bicep Curls

♦ Stand with feet hip distance apart and parallel
♦ Free weights in hands, arms at sides palms up
♦ Lift weights up by bending elbows and squeezing biceps, keep elbows tucked into sides. Repeat for one minute.

lift weights

Tricep Extensions

♦ Stand with feet hip distance apart and parallel, left hand on hip.
♦ Reach right arm straight up holding the free weight
♦ Bend arm at the elbow and drop weight slowly
♦ Squeeze your tricep to slowly straighten back up.
♦ Repeat on the other side for one minute.

resistant training

Bent Over Row

♦ Stand hinged forward at the hip, straight back
♦ Start with weights that are reaching to the floor
♦ Bend at elbows to pull weights up toward chest, squeeze shoulder blades together.
♦ Continue for one minute.

kettlebell throw

Front Raises

♦ Stand with feet hip distance apart and parallel, free weights in hands, palms down resting against thighs.
♦ Keep arms straight and lift weights up so arms are parallel to the floor no higher than shoulder level.
♦ Continue for one minute.

sexy arms

Reverse Bridge Dips

♦ Start in reverse bridge position, arms behind you, weight in heels
♦ Slowly bend arms and lower body towards the floor
♦ Squeeze triceps to return to starting position.
♦ Continue for one minute.

shavasana

Half Push-Ups or Push-Ups

♦ Knees on floor, ankles crossed, arms under shoulders (You can also start in plank pose, knees off the floor depending on your strength level).
♦ Bend elbows out to sides to lower chest to floor
♦ Squeeze chest to press back up, straighten arms
♦ Continue for one minute.
push up

Triceps Kickbacks

♦ Stand with your knees bent and lean forward slightly, with a dumbbell in each hand. Bend your elbows to bring the dumbbells to your side, making your upper arms parallel with the floor.
♦ Press the dumbbells back, and as you straighten your arm, rotate it so that your palm faces the ceiling.
♦ Rotate it back so that your palms face in, and return your arms to the bent position.
♦ Continue for one minute.

tricep kickback

Supine Tricep Extensions

♦ Lying on an exercise bench or ball, hold your dumbbells in both hands with your arms extended over your chest, palms facing each other.
♦ Slowly lower the weight behind your head by bending your elbows and return the weights back up.
♦ Continue for one minute

supine tricep extension

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