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Looking to tone and tighten those arms but don’t have a gym membership or a lot of equipment? You’ve come to the right place! All it takes is about 30 minutes, a pair of dumbbells, and these 6 moves to carve out the arms of your dreams! We’ll be working all the major muscle groups of your arms and shoulders to eliminate jiggle, increase tone, and ultimately amaze people around you. So grab your dumbbells… it starts right now!
Need a workout plan you can do at home that doesn’t take a lot of time? Tone and Tighten has you covered!
We will be performing these 6 exercises in 3 circuits – AB-AB format. That means you will alternate performing the first two exercises until you’ve completed 3 sets, then move on to alternating between the 3rd and 4th exercises until you’ve performed three sets, and finally alternating between exercises 5 and 6 until you’ve completed 3 sets. Sound fun? I thought you might say that!
Circuit A
Bent-Over Row to Triceps Kickback
Keep your back straight and your stomach tight as you perform a bent-over row. Hold your elbows behind you as you straighten out your arms to engage your triceps, then return to the starting position.
Perform 15 reps and then move on to the Curl and Press
Curl and Press
Stand upright and perform a biceps curl. When the weight is at your shoulders, push it up and over your head.
Perform 15 reps and then move back to Bent-Over Row to Triceps Kickback
Perform this circuit 3 times and then move on to Circuit B
Circuit B
Lateral Raises
Keep your back straight and your core tight as you lift your dumbbells straight out to the sides up to shoulder height. Slowly return to starting position.
Perform 15 reps and then move on to Upright Rows
Upright Rows
Keep your core tight and pull your dumbbells from in front of you up to shoulder height. Your elbows should bend as they also come up to shoulder height. Pause 2 seconds at the top, then slowly return to the starting position.
Perform 15 reps and then move back to Lateral Raises
Perform this circuit 3 times and then move on to Circuit C
Circuit C
Biceps Curls
Keep your core tight as you curl the dumbbell up to shoulder height. Focus on contracting your biceps throughout the movement.
Perform 15 reps and then move on to the Overhead Triceps Extensions
Overhead Triceps Extensions
With both arms straight overhead, slowly bend your elbows to bring the weights behind your head. Contract your triceps (the muscle on the back of your arm) to bring both weights back straight up over your head.
Perform 15 reps and then move on to the Biceps Curl
Perform this circuit 3 times and you’re done! Excellent job!
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