5 MIN TONED ARMS WORKOUT (Sculpt & Define)

| April 15, 2022 | Uncategorized | No Comments

You realized that your arms and shoulders are not toned as you desire so you are looking for a short, easy but effective way how to achieve that.

We offer you this routine, which is designed to help you reach your fitness goals by squeezing in a short burst of exercise, whenever you find the time throughout your day. This workout can be done alone or combined with other targeted toning plans to build your own complete strength session.

How it works:

  • Perform 1 set of each exercise back to back,
  • Little or no rest between moves.
  • It lasts about five minutes,
  • You can repeat 1 or 2 more times if your schedule allows.

Equipment needed: A mat and a set of dumbbells (3 to 15 pounds)
Follow the instructions below:

Overhead Press

Instructions:

  • Starting position – Standing with feet wide, holding dumbbells with arms in a goal post position and knees soft.
  • Bracing abs into the spine, extending arms straight overhead.
  • Lowering elbows slowly to starting position, complete one rep.

Perform 20 reps.

Triceps Chop

Instructions:

  • Starting position – Standing with feet wide, holding dumbbells with both hands in front of hips and knees soft.
  • Engaging abs, bring arms overhead, stopping with arms slightly in front of the head.
  • Bending elbows, lower weight behind head all the way down to shoulders
  • Extending arms, raise them back overhead to return to start. That completes one rep.

Perform 20 reps.

INVERTED CURL TO FRONT PRESS

Instructions:

  • Starting position – Standing with feet hip-width, hold dumbbells in front of thighs,
  • Bending elbows by sides, curl weights up and rotate so that with palms facing the floor while extending arms straight out in front of shoulders.
  • Bending elbows back in by sides, lower to starting position.

Perform 20 reps.

REAR FLY TO PRESS BACK

Instructions:

  • Starting position – Standing with feet shoulder wide apart, hinge forward from hips about 45 degrees, arms (with weights) reaching down to the floor (palms should face thighs).
  • Raising arms to sides of shoulders, squeeze shoulder blades down and together
  • Lowering arms slowly, press arms back by hips, with palms still facing up, to complete one rep.

Perform 10 reps and then repeat on the opposite side.

DIAMOND-LEG PUSHUPS

Instructions:

  • Starting position – Modified pushup position, with knees turned out to the sides, feet pressed together,
  • Bracing abs in tight and, keeping spine naturally straight, bend elbows in by sides, lowering torso to the floor,
  • Stop a few inches above the ground.
  • Press back up immediately.

Perform up to 20 reps in a row, resting when necessary to maintain good form.