Today we’re taking it back to basics. Here’s a great arm workout for beginners. This workout is so good, that even the more experienced gym goer can feel the burn with this workout.
After completion of each exercise, rest for 10-30 seconds before moving onto the next. Once all exercises are completed, rest for 2 minutes then repeat the circuit. Goal is to complete circuit three times.
Beginners perform circuit one time.
Starting in standing position with feet hips width apart. Hold weights in front of thighs with palms facing out. Bend elbows and lift weights towards shoulders. Hold. Slowly lower to start. Repeat.
5-10 lbs
10-15 reps
Lateral Raise
Starting in standing position with feet hips width apart. Hold weights at side with palms facing thighs. Keeping a slight bend in the elbows, lift weights until shoulder level. Hold. Slowly lower to start. Repeat.
5-10 lbs
10-15 lbs
Starting in pushup position, palms on the ground with legs extended back behind you. Keeping a straight spine, bend elbows and slowly lower body until chest is a few inches from the ground. Hold. Pushing through your palms, lift your body back up to starting position.
Modification: Lower knees to the ground throughout exercise.
8-10 reps
Jump Rope
Grab a jump rope or just pretend. Remember to keep elbow close to the body to get the best arm workout.
30-60 seconds
Hammer Curls
Starting in standing position with feet hips width apart. Hold weights at your side with palms facing thighs. Slowly bend elbows and lift weights in front of you until shoulder level. Hold. Slowly lower to starting position. Repeat.
Modification: Perform exercise alternating one arm at a time.
5-10 lbs
10-15 reps
Tricep Dips
Starting in sitting position with hands on the ground behind you and fingers pointing towards your booty. Soles of the feet on the ground with knees fully bent. Lift your body off the ground and slowly bend elbows until the reach a 90 degree angle. Pushing through your palms straighten elbows and lift body up. Repeat.
10-15 reps
Modification: Keeping feet closer to your body makes the exercise easier. Moving your feet away from your body makes the exercise more challenging.
Laying on a mat or bench with your knees bent and soles of the feet on the ground. Hold weights directly above your head keeping arms straight. Slowly bend your elbows and lower weights towards your ears. Lift weights back up to starting position. Repeat. (Careful not to hit head with weights, that would really hurt!)
5-10 lbs
10-15 reps
Photos courtesy of Womenshealthmag.com
Disclaimer: This workout can be challenging and should not be performed by beginners or those with injuries unless supervised by a fitness professional. I am a personal trainer, but NOT your personal trainer and these exercises may not be suitable for you. Workouts should be done at your own discretion based on your knowledge and fitness level. Workouts should be adapted to suit your body and your physical needs and performed under the supervision of a fitness professional. Please use your judgement and know your limits when attempting this workout and remember, safety first. This workout comes from my own fitness journal and is used as a guide to assist and motivate others.