Have you ever wondered why female superheroes look so powerful? The secret to that sleek yet strong look is arm definition! If your goal is to carve strong and lean arms and be as athletic as a superhero, then this quick 10-minute arms circuit can give you the power to get there!
10-Minute Arms Circuit
Description: Repeat this circuit 2 times and rest for 60 seconds between sets.
Equipment: dumbbells, medicine ball
WARM UP & COOL DOWN
10-Minute Arms Circuit Instructions
1. Hindu push ups: 45 seconds. Start in a downward dog pose, with your hands shoulder-width apart, your body in a V shape, and your feet hip-width apart. Bend your elbows and lower your chest until it’s just above the floor, going into low plank pose. Straighten your arms, lift your torso and go into upward dog pose. Lower your torso, lift your hips and return to downward dog pose. Repeat until for 45 seconds.
2. Concentration curl: 20 seconds + 20 seconds. Sit on a bench holding a dumbbell in your left hand, and rest your elbow on the inside of your left thigh. Squeeze the left biceps and bring the dumbbell toward your chest. Lower the left arm to the starting position, repeat for 30 seconds, and then switch arms.
3. Tricep dips: 45 seconds. Place your hands behind you onto the bench, so that your fingers face forward. Extend your legs and start bending your elbows. Lower your body until your arms are at a 90-degree angle. Lift your body back up until your arms are straight and repeat for 45 seconds.
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4. Speed bag punches: 45 seconds. Stand with your feet shoulder-width apart, your knees slightly bent, raise your elbows to shoulder level, and keep your hands at eye level. Shift your weight to the right leg and rotate your right forearm twice. Then shift your weight to the left leg and rotate your left forearm twice. Keep switching sides for 45 seconds.
5. Medicine ball push ups: 45 seconds. Start in a push up position with your legs extended back, the hands below the shoulders, and a medicine ball under your left hand. Start bending your elbows and lower your chest until it’s just above the floor. Push back to the starting position and roll the medicine ball to your right hand. Repeat and roll the medicine ball back and forth throughout the entire set.
6. Up and down plank: 45 seconds. Start in a plank position, bend your left arm, place your left elbow on the mat and then bend your right arm and place your right elbow on the mat. Place your left hand on the mat, straighten your left arm and then place your right hand on the mat and straighten your right arm. Switch sides and repeat this up and down movement for 45 seconds.
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