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Quick Arm Workout for Beginners

For those of you who want more toned arms (who doesn’t lets be real!?) this is the perfect on the go workout for any level. It doesn’t matter if you workout everyday, or if this is your first time working out these exercises will be doable. For optimal burn go through this workout 4 times! There are no levels of difficulty during this specific workout, so keep track of how many reps you could do your first try and build from there! For more difficulty you can add in some lightweights to the workout.

Benefits

  • Increase Strength
  • Leaner Arms
  • Increase Muscle Mass
  • Increase Resting Metabolic Rate

Recommended Equipment

  • 2 lb. Weight or weight of choice

*Always remember to do a light stretch before and after your workout, to ensure that you do not pull any muscles. Simply get your body moving before just jumping into a new activity your body might not be used to.

Quick Arm Workout Exercises

Arm Circles

1:00 minute total

Arm Circles

This exercise is exactly how it sounds. You will be standing up, and have both of your arms extended out by your sides to form the letter “T.”  For 30 seconds you will rotate your hands palm down clockwise, and then for an additional 30 seconds you will rotate them counter clockwise.

For More Difficulty: Add 2lb. weights

Knee Push-Ups

30 seconds total

Knee Push-Ups

In this exercise you will start on all fours with your hands and knees on the ground. Lower your body until your shoulders align with your elbows. Your elbows should be tucked into your body, not sticking out to the side.

For More Difficulty: Bring your knees off of the ground and try full pushups

Floor Tri-cep Dips

30 seconds total

Floor Tri-cep Dips

Sit on the floor and then raise your body up with your buttocks off of the floor, and your arms and legs planted firmly on the ground. Push up through your arms, and lift your hips up. Fully extend your elbows, and then slowly lower yourself back down. Repeat for 30 seconds.

Overhead Press

 

1:00 minute total

Overhead Press

Start with your elbows bent at a 90 degree angle, and then slowly push both arms up over your head until they are fully extended. Repeat this motion until you reach one minute.

For more difficulty: Add a dumbbell of choice to each arm and press up above your head. If your back is starting to arch, that means the weight is too heavy for you

 

Bicep Curls

1:00 minute total

Bicep Curls

Start with your feet apart and hands on both sides of your body. Lock your elbows against your body, and with your own resistance slowly curl your arms up. Lower and repeat.

For more difficulty: Add weights of your choice to this exercise. Form should never be compromised due to weight.

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