This time, I’m making all the arm exercises a little more dynamic so that you work your core as well. Instead of just doing a shoulder press, you do it while holding a boat pose; instead of just doing a triceps kickback, you do it while in plank. This one is quick (12-18 minutes, depending on the intervals you choose) so it’s great to pair with a cardio workout or to do on days you’re “too busy” to workout.
Equipment I Used: 1) Set of 5-lb hand weights 2) Set of 8-lb hand weights
As you can see, I used two different weights (light and medium), but you could definitely get away with just using one light pair. I only used the heavier ones for one exercise.
This workout flows from right to left. You’ll start with exercises isolating the right side, move into exercises with both arms, and then end by isolating the left side. You go through that a total of 3 times, taking a 30 to 60-sec rest in between each round (try not to rest between individual exercises; push to make it through the entire sequence before shaking out those arms!).
Your fitness level and the weight of the dumbbells you’re using will determine how long you stay in each exercise. To start, do each exercise for 20 seconds. If you’re more advanced, spend 30 seconds on each exercise. To help you gauge where you should start, when I did this workout using 20-second intervals, I was able to make it through the complete sequence without breaking. When I did it with 30-second intervals, I had to cheat and put my feet down a few times during the boat pose exercises.
Right Side (in plank)
[su_box title=”One-Arm Flys” style=”noise” box_color=”#fff” title_color=”#2e383f”]
Start in a plank position with your left hand stacked directly under left shoulder and right hand gripping a hand weight. Hips should be level—fight to keep them this way throughout the exercise (your right hip will want to open up, shifting weight towards the left—don’t let it happen!). From here, squeeze your right shoulder blade in towards your spine as you lift the hand weight up and out laterally, keeping a soft bend in the elbow. Pause at the top and then slowly return right arm down to starting position.[/su_box]