10 MIN TONED ARMS –quick & intense at home / No equipment / Thin upper arm while standing

By rjoachim | June 16, 2023

Warm-up (2 minutes)

  • Jumping jacks: 30 seconds
  • High knees: 30 seconds
  • Butt kicks: 30 seconds
  • Arm circles: 30 seconds forward, 30 seconds backward

Workout (8 minutes)

  • Curl: Stand with your feet shoulder-width apart and your arms at your sides. Bend your elbows and curl the weights up towards your shoulders, keeping your upper arms close to your sides. Lower the weights back down to your sides. Repeat for 10-12 repetitions.
  • Triceps extension: Stand with your feet shoulder-width apart and your arms behind your back, holding the weights with your palms facing down. Straighten your arms, extending the weights behind you. Bend your arms and lower the weights back to your starting position. Repeat for 10-12 repetitions.
  • Overhead press: Stand with your feet shoulder-width apart and your arms at your sides, holding the weights with your palms facing forward. Press the weights up overhead until your arms are straight. Lower the weights back down to your sides. Repeat for 10-12 repetitions.
  • Lateral raise: Stand with your feet shoulder-width apart and your arms at your sides, holding the weights with your palms facing down. Raise the weights up to the sides until they are at shoulder height, keeping your elbows slightly bent. Lower the weights back down to your sides. Repeat for 10-12 repetitions.
  • Tricep kickback: Stand with your feet shoulder-width apart and your arms at your sides, holding the weights with your palms facing down. Bend at the waist and lean forward slightly. Bend your elbows and extend the weights behind you, keeping your upper arms close to your sides. Lower the weights back down to your sides. Repeat for 10-12 repetitions.

Cooldown (2 minutes)

  • Stretch your arms, shoulders, and back.

Tips

  • Use weights that are challenging but not too heavy. You should be able to do 10-12 repetitions of each exercise with good form.
  • If you are new to working out, start with a shorter workout and gradually increase the duration as you get stronger.
  • Be sure to warm up before you start your workout and cool down afterwards.
  • Drink plenty of water throughout your workout.

Progression

As you get stronger, you can increase the weight you are using, the number of repetitions you do, or the number of sets you do. You can also try doing more challenging variations of the exercises, such as single-arm variations or exercises that require more balance.

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