Did you know 10 minutes a day can firm your arms after just a week? Forget the myth that you have to spend hours in the gym every week. Consistent 10 minute targeted workouts can start getting you into shape. All it takes is a little time and effort to firm up and feel healthier and stronger. If you haven’t already seen our other quick power workouts, be sure to check them out here.
This 10 minute power arm workout will address all the different muscles in your arms and chest. So you’ll get a thorough upper body workout in just a few minutes a day. (Sidenote: Fitness Blender is our favorite go-to spot for quick, effective workouts. You should definitely subscribe to their YouTube videos because they’re awesome!)
This routine doesn’t require any equipment besides light weights -which you can easily substitute with water bottles.
Here are the details of this workout via Fitness Blender:
There are 7 different exercises, and you will be doing each of them for 50 second intervals. A quick warm up and cool down are recommended, but not included in this video.
About the exercises in this routine
Toning Trio; Arms, Shoulders & Upper Back: Do a ventral raise (with both arms extended, lift both weights straight in front of body), then a standing row (pull arms back to pinch shoulder blades together, and then rotate forearms so that your elbows are at a 90 degree angle. This is great for the arms, shoulders, and rhomboids of the upper back.
Bicep Curls + 2 Hooks: Do a traditional bicep curl and then raise fists to roughly in front of face; complete a hook punch with each arm. Drop arms back so that they are pinned at the side, then drop down from the bicep curl.
Reverse Fly Pulses: This one is great for posture and you will surely feel it working. Bend over with a flat back and do a reverse fly; pulse at the top of the motion. Make sure that you use slow and controlled motions – no jerking.
Chest Squeeze + Overhead Press Combo: Bend arms at a 90 at shoulder height; do a standing chest press focusing on really working against yourself & squeezing to feel those muscles flexing and working. Pull the elbows back out and then go up into an overhead press.
Windmills + Tricep Extensions: Bring arms from sides to overhead, in a large circle. Once arms are straight up overhead, bring hands in next to one another and bend at the elbows to drop for a tricep extension. Straighten arms back out, and then slowly lower back down in the same circling motion before repeating.
Arm Circles: One of the best shoulder exercises is also one of the most basic; extend arms straight out at shoulder height and draw circles with your fingertips/arms. Half way through, we will give you the cue to switch directions of your circles. These quickly begin to burn without any weight at all – really bump up the intensity by holding onto weights while you do them.
Single Arm Flys: Go into a shallow side lunge and prop yourself up with your elbow resting on that leading knee. With the other arm, go from a resting lowered position to a fly motion up over your head. Repeat this exercise on each side of the body; lunging to the other side to complete the reps on the opposite arm.
photo credit: womensfitness.co.uk