Arms do so much for us, the lift, pull, hug, stir, fold, and so many other things as well. Let's do them a solid and make them a bit stronger in 10-minutes! This simple 10-minute exercise is geared to work all of those arm muscles including the back, shoulders, biceps, triceps, and forearms. Whooohooo, Hale Berry's arms are just a few, short, steps away!
To complete this exercise, you will need a resistance band and can use push-up bars if your wrists start to hurt during normal arm exercises. Resistance bands will target multiple muscles at one time, increasing the fat burn and toning potential. They also help elongate the muscle will working it. Complete each exercise for 1-minute before continuing to the next. Each exercise should be done back-to-back without a break in between. To really give your arms a workout, try doing this circuit 2-3 times with a 1-minute break between each circuit.
Inverted Push-Up
Inverted push-ups take our usual push-up and add some intensity. These are great for the back, legs, shoulders, biceps, and triceps. Place the feet on a chair behind you and get into plank position with arms directly under the shoulders. Bend the elbows outward and lower the body towards the ground, making sure to keep the back straight. Hold, then slowly rise back to starting. Continue for 1-minute.
Lunge Row
These are great for the legs, bum, triceps, biceps, shoulders, back, and forearms. Place the resistance band equally under your right foot and hold the ends with each hand. Lunge the left foot back and lean forward. Begin the row by bending the elbows upwards and pulling the resistance band so your hands are equal with your chest. Slowly lower and continue for 30-seconds. Alternate to the left side for another 30-seconds.
Chair-ups
Chair-ups are some of the best things I have found to remedy the dreaded "bat wings". You know, that flappy bit where the triceps should be. To complete these, sit on the edge of your chair and place hands on either side of your hips with fingers curled over the front edge and legs straight out in front of you. Slowly lower yourself off the chair so your bum is almost resting on the floor and elbows are bent at 90 degrees behind you. Pull yourself up by straightening the arms, hold, then lower back down so you are almost on the floor again. Continue this for 1-minute.
Plank Turns
Oh goodness are these good for our upper bodies! Get into plank position with arms directly under the shoulders and the back straight. Be sure to keep a straight back during this entire exercise, if the back is not straight, there may be too much pressure on the lower back.
Slowly rotate so all your weight is on the left hand and the right arm is straight up in the air. The goal is to be a straight as possible, looking like a "T". Advanced can have feet stacked on one another, intermediate can have the right foot resting on the ground in front of the left. Hold, then rotate back down to plank and over to the right side. Continue this for 1-minute.
Warrior 3
Warrior 3 is one of those positions that leaves no muscle untouched. These will work the core, bum, calf, legs, back, shoulders, and arms. Phew, that is a lot of muscle work! Begin with feet together and arms above the head. gradually lower the torso while lifting the right leg. The back, legs, and arms should be straight and look like one line being held up by the right leg. Continue until the right leg and body are parallel with the floor- or as far as your can. Hold this posistion for 30 seconds, then slowly lower back down to the floor and continue with the left leg.
Cobra Push-Ups
These are great for the forearms, triceps, biceps, and back. Lay with your stomach on the ground, hands under the shoulders, elbows pointed back, and chest off the ground. Slowly push-up so the arms are straight, hold, then come back down. Continue this for one minute, keeping your elbows off the ground after the first push-up.
Curtsey Curl
The Curtsey Curl is another total body workout. Begin with feet hip shoulder apart and the resistance band under the left foot, being held by the left arm. Complete a curtsey lunge with the right leg, hold the lunge, and curl the left hand upward towards the shoulder. Return to standing and continue for one minute before alternating sides.
Chest Press (1 minute)
Last one! Shoulder presses are great for he entire upper body. Lay on your back with legs bent and feet on the ground. Place the resistance band under your upper back and held evenly in either hand. It may help to take the mid-point of the resistance band and wrap around your chest so the bands cross under your back. This will increase resistance and reduce the band's movement during the exercise.
Begin by with arms bent upward at your sides and slowly straighten them towards the ceiling, hold, then return to starting. Continue this movement for one minute. If you really want to increase the workout, complete the chest press in bridge pose. This will be a whole new kind of arm routine!
Fitness magazine also has the great resistance band workout geared towards the arms!
