Quick 10-Minute Arm Workout


Complete 20 repetitions of each exercise and repeat the circuit 2-3 times. Focus on keeping the body in alignment, bracing your midsection, and maintaining good form. *If you are making any major changes to your fitness routine, please make sure to speak with a medical professional first!

Equipment Used: 2 light dumbbells (around 5 lbs), Mat, optional.

Boat Pose with Drawbridge Arms

boat-pose-drawbridge

Sit with your upper back at a 45 degree angle. Bend your knees and place your feet flat on the ground. Feet should be hip distance apart, and you can lift them off the ground to engage the ab muscles getting into boat pose. Hold one dumbbell in each hand with your arms in a goal post position, both arms in 90 degree angles. While maintaining the angle in your arms, lower the weights to the ground so your forearms are parallel to the floor. Bring the arms back to starting position and repeat 20 times.

Plank with Single Arm Bicep Curl

plank-single-bicep

Begin in plank position, while holding onto two dumbbells. Hands should be under your shoulders and feet slightly wider than your hips. Lift one arm, while keeping the hips square to the ground. Extend the arm out away from the body, then curl the dumbbell in towards your shoulder targeting your bicep. Return back to the extended position and repeat the exercise 20 times on this side before repeating on the other side. This can be completed on the knees if your hips are moving.