4 Workouts For Toned Arms
1. The 20-Minute Chest, Shoulders And Triceps Blast (0: 11)
2. The 30s Upper Body Blast (1: 31)
3. The 20-15-10-5 Upper Body Killer (2: 20)
4. The 1-Minute Dumbbell Max Out (3: 40)
The 20-Minute Chest, Shoulders And Triceps Blast
Set a timer for two 10 minute rounds with 1-2 minutes of rest between the two trisets. Complete as many rounds of each triset as you can in 10 minutes. Rest only as needed. Record how many rounds you do to beat next time!
TRISET #1:
3-5 reps per side Side Step Push Up
8-12 reps Suspension Trainer Tricep Extension-
5-10 reps per side Weighted Plank Punch-
TRISET #2:
5-8 reps per side Shoulder Tap Push Ups-
8-12 reps per side Tricep Push Up
4-6 reps per side Plank with Raise and Kickback
The 30s Upper Body Blast
Set a timer for 30 second intervals of work and move right from one exercise to the next without resting. Rest 30 seconds between rounds. Complete 2-4 rounds for a quick blast!
CIRCUIT:
30 seconds Mini Band Push Up
30 seconds Mini Band Plank Tap
30 seconds per side Half Kneeling Mini Band Row
30 seconds Rest
The 20-15-10-5 Upper Body Killer
Complete 20 reps of each move in the circuit then the next round through perform 15 reps of each move. The round after do 10 reps of each and then finally 5. Rest only as needed. Then rest 1-2 minutes and complete 5 rounds of the burner, working for 40 seconds then resting 20 seconds between rounds.
CIRCUIT:
20-15-10-5 reps Band Straight-Arm-Kickbacks
20-15-10-5 reps Downward Dog Climber Push Up
20-15-10-5 reps Band Back Flyes
20-15-10-5 reps Suspension Trainer Bicep Curl-
BURNER:
40 seconds Dumbbell-Arm-Complex
20 seconds Rest
The 1-Minute Dumbbell Max Out
Set a timer for 1 minute intervals of work. Move right from one exercise to the next without resting. Rest 1 minute between rounds. Complete 4-6 rounds through and record the reps and weights you use for each interval to try and beat next time! Do not rest during the minute of work. Regress and lower weights as needed.
CIRCUIT
1 minute Double Fly3 Complex
1 minute Renegade Row Push Ups
1 minute Dumbbell Bis and Tris
1 minute Weighted Plank Punch-
1 minute Rest Date: 2022-03-30
Vivian Love all your videos! New to training and I working on reducing arm fat. I see a lot of the -bat wing- exercises but I have fat to get rid of on the inside part of the arm that is directly next to the breast area. How do I get rid of fat in that area? Or is just consistently working all parts of the arm eventually make that area tone. Thank you and I have incorporated so many of your videos to my daily gym routine.
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SithLordBishop good stuff thanks as always! I love that most of your examples are easily accessible at home with little to no equipment needed. reply
