5 Minute Toned Arms
Tricep Dips: Find a sturdy chair or bench. Place your hands shoulder-width apart on the edge, and with your legs extended, lower yourself down until your elbows are bent at 90 degrees. Push back up to starting position.
Bicep Curls: Stand with your feet shoulder-width apart and arms at your sides. Curl your fists up towards your shoulders, squeezing your biceps at the top. Slowly lower back down.
Arm Circles: Extend your arms straight out to your sides, palms facing down. Make small circles forward for 15 seconds, then reverse and make circles backward for 15 seconds.
Wall Push-Ups: Stand facing a wall with your feet shoulder-width apart and about a foot away from the wall. Lean in and place your hands flat on the wall, shoulder-width apart. Lower your chest towards the wall, bending your elbows, then press back up to start.
With Weights (Dumbbells) – 5 Minutes
This circuit uses dumbbells to target your biceps, triceps, and shoulders. Do 12 repetitions of each exercise with a 10-second rest in between. Repeat the entire circuit 2 times.
Bicep Curls: Hold a dumbbell in each hand, palms facing forward. Curl the weights up towards your shoulders, squeezing your biceps at the top. Slowly lower back down.
Overhead Press: Hold a dumbbell in each hand, palms facing forward and dumbbells at shoulder height. Press the weights directly overhead until your arms are straight. Lower back down to shoulder height.
Tricep Extensions: Hold a dumbbell in each hand behind your head, elbows bent and close to your head. Extend your arms straight back, squeezing your triceps. Lower back down with control.
Remember: It’s important to maintain proper form throughout these exercises. If you feel any pain, stop the exercise and consult with a doctor before continuing.