Today’s workout will target your arms and shoulders from various angles to help tighten and tone them. To perform this workout, you will need a pair of really light dumbbells weighing 1-2kg each. If you don’t have dumbbells, you can easily make your own by filling two 0.5L water bottles with stones or sand and using them as weights.
For optimal results, aim to do this workout 2-3 times per week on alternate days.
Begin with a 5-10 minute warm-up consisting of jumping jacks to prepare all your muscles for the following arm exercises. This workout consists of 6 exercises, with 15 repetitions per exercise and 3 sets per training session. Let’s take a look at the exercises:
ARM CIRCLES
- Extend your arms to your sides with your thumbs pointing down and make 15 small circles forward.
- You should feel your entire arm working during this exercise.
- Then reverse the movement and perform another 15 circles.
- By doing this exercise with your arms raised, you will be toning your arms, shoulders, and back muscles.
STRAIGHT PUNCHES
- Stand with your feet shoulder-width apart, toes pointing forward, and keep your knees slightly bent.
- Punch straight and throw to the side with one hand, then the other.
- Perform 15 punches on each side.
ELEVATION FROM Y TO T
- This exercise targets the entire shoulder area.
- Stand with your feet shoulder-width apart, keep your knees slightly bent, and bend at the waist.
- Imagine drawing a Y shape forward and a T shape to your sides.
- Repeat this exercise 15 times.
TRICEP KICKS
- Stand with your toes pointing forward, elbows locked at your sides, and simply kick back.
- Only bend from the elbows, and keep your shoulders still.
- Perform 15 repetitions, and if it becomes too easy, increase the number of repetitions.
OUTWARD ABDUCTION BICEP CURL
- Stand with your shoulders apart, toes pointing forward, and arms by your sides with elbows bent at 90 degrees.
- Bring the dumbbells to your chest and lower them back down.
- Then extend your arms out and return to the starting position.
- This completes one repetition, and you need to perform 15 of these.
ALTERNATING SHOULDER PRESS AND TWIST
- Keep your knees slightly bent, and place your arms at your sides at a 90-degree angle. As you turn, punch upwards.
- While the upward punch works the arm muscles, rotating the torso also engages the waist.
Now that you’re familiar with the workout, let’s pick up the pace and give it your all for the next 2 sets. To see significant results, commit to this routine for at least 4 weeks.