15-Minute Workout: Summer-Ready Arms

Posted on: by Thamar Houliston
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Get firmer, stronger, sexier arms and shoulders with this fast-acting workout combo plan…

The heat of summer is right around the corner, and that means breaking out the essentials: sun-dresses, tank tops and lots of skin. If your arms aren’t ready to see the light just yet, don’t stress. Personal trainer Hannah Davis has a plan that will get you toned and tight in plenty of time with this workout routine.

The trick: most women focus on single-joint exercises, like biceps curls, which work primarily one muscle, says Davis. “Doing complex moves recruits more muscle fibres and works your upper body to total fatigue.” That means you’ll burn more kilojoules and shed fat faster, so your arms, shoulders and upper back will be sleek in time for their big reveal.

Follow this workout two to four times a week: warm up with three sets of the inchworm, resting for no more than one minute between sets. Perform the remaining three exercises as a circuit: complete 15 reps of each move, rest two to three minutes, then repeat for a total of three sets.

– by Caitlin Carlson

Download the PDF here!

Inchworm

move-1

Stand with your feet hip-width apart, bend over and touch the floor in front of your feet with both hands (A). Keeping your legs straight and core tight, walk your hands forward (B) as far as you can without letting your hips drop (C). Pause, then slowly walk your feet towards your hands. That’s one rep. Do 12.

Alternating Arm Raise

move2

Stand holding a pair of dumbbells at your sides, one palm facing in, one palm facing the front of your thigh, feet hip-width apart (A). Keeping your arms straight and shoulders down, simultaneously raise one weight in front of you and the other out to your side, both to shoulder height (B). Return to start. That’s one rep. Repeat with opposite arms and continue alternating.

Arnold

move3

Stand with your feet hip-width apart, holding a pair of dumbbells in front of your thighs, palms facing away from you (A). Curl the weights to shoulder height, then rotate your hands so that your palms face forward. Press the dumbbells towards the ceiling (B) until your arms are extended directly overhead (C). Pause, then reverse the movement to return to start. That’s one rep.

Four Row With Triceps Kick-back

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Hold a dumbbell in your right hand and place your left knee and hand on a bench so your hips and shoulders form 90-degree angles with your legs and arms (A). Keeping your back flat and core tight, bend your right elbow to lift the weight to the side of your chest (B), then raise the weight behind you until your arm is completely straight (C). Reverse the move to return to start. Finish all reps, then repeat on the other side.

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