SPOTEBI

At Home Workouts For Women

  • Home
  • Exercises
  • Workouts
  • Recipes
  • Plans
    • Beginner
    • Weight Loss
    • Bikini Body
    • Membership
    • Free Challenge
  • Calculators
  • Shop
    • Cart
  • Login
  • Exercises
  • Workouts
  • Plans
  • Poses
  • Flows
  • Calculators
  • Freebies
  • Motivation

Sexy ARMS WORKOUT to Sculpt Lean, Long and Feminine Arms!

This arm workout for women has all the exercises you need if you’re looking to tone and sculpt long, lean and feminine arms. It’s a quick but intense workout that targets your biceps, triceps, and shoulders and helps you burn extra calories!

Sexy Arms Workout For Women

Tone and sculpt long, lean and feminine arms with this quick but intense arms workout! https://spotebi.com/workout-routines/sexy-arms-workout-sculpt-lean-long-feminine-arms/

Description: Repeat this circuit twice, resting for 15 seconds between exercises and 60 seconds between sets.

Equipment: wrist weights, dumbbells, medicine ball

Warm Up: Instead of the warm up below, you can start with a yoga flow, a set of dynamic stretches or take a 20-30 minute walk.

Cool Down: To finish your workout, you can opt for this upper body cool down routine instead of the one below.

WARM UP & COOL DOWN
  • warm up

  • cool down

Sexy Arms Workout Instructions

1. Arm circles: 30 seconds + 30 seconds. Stand with your feet shoulder-width apart, raise your arms and extend them out to the sides. Slowly rotate your arms forward for 30 seconds, making small circles and then switch, rotating backward.

2. Dumbbell punches: 60 seconds. Stand with your feet hip-width apart, your knees slightly bent and hold a dumbbell in each hand. Take a step forward with your left foot, keep your back foot at a 45-degree angle and position your body partially sideways. Bring your arms up, so that the palms of the hands are facing the sides of the face. Push your right arm out in a punching motion and then return to the starting position. Switch sides and repeat.

3. Alternating medicine ball push ups: 60 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, roll the medicine ball to your right hand and repeat.

4. Speed bag punches: 60 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 60 seconds.

5. Breakdancer kick: 60 seconds. Get down on your hands and knees and lift your knees a few inches off the floor. Take your left hand and your right foot off the floor, rotate your hips to the left, place your left heel on the floor, and kick your right leg to the left. Rotate your hips to the right, return to the starting position and repeat on the opposite side.

From the Shop

Monthly Membership
Monthly Membership

6. Reverse lunge medicine ball overhead press: 60 seconds. Stand with your feet hip-width apart and hold a medicine ball in your right hand at shoulder level. Take a step back with your right leg and lunge. Stand back up, bring the medicine ball up and over your head and switch it to your left hand. Take a step back with your left leg, lower the medicine ball to shoulder-height and lunge. Stand back up and repeat for 60 seconds.

7. Tabletop reverse pike: 60 seconds. Sit on the mat with your knees bent, your arms extended back, your fingers facing the body, and your feet hip-width apart. Lift your butt off the mat, coming into a tabletop position. Lower your hips, straighten the legs, lengthen the spine and repeat.

8. Dumbbell overhead rainbow: 60 seconds. Stand with your feet wide and hold a dumbbell in each hand. Rotate your body to the right and bring the dumbbells up to shoulder height, with your hands facing each other. As you rotate your body to face front, bring the dumbbells up and over your head. Lower the dumbbells as you rotate your body to the left. Rotate your body again to face front, lift the dumbbells and repeat for 60 seconds.

9. Single leg tricep dips: 30 seconds + 30 seconds. Sit on the mat with your knees bent, feet together and place your hands behind you with your fingers facing forward. Lift your hips off the mat, raise your right leg and start bending your elbows. Lower your body until your glutes are almost touching the mat and then lift the hips back up by extending your arms. Repeat for 30 seconds and switch legs.

10. Up down plank: 60 seconds. Start in a plank position, with your wrists under your shoulders and your feet hip-width apart. 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.

Workout Video

Workout Routine Interval Timer

Music Playlist

Click here to open Spotify in a new tab.

Calorie Calculator

Enter your weight to find out how many calories you can burn doing this arms workout:

Popular Workouts

Lower Body Workouts

Skinny Legs Summer Workout

Get slim, shapely legs and thighs with this 29-minute skinny legs workout. An at home summer routine to tone your lower body and help you get lean, …

Yoga Flows

Lymphatic Boost Yoga Flow

This lymphatic boost yoga flow is a revitalizing sequence designed to support your body’s natural detoxification. Gentle stretches, twists, and…

Core Workouts

Bikini Body Tight Tummy Workout

Get a flat, toned stomach and snap into shape with this bikini body tight tummy workout. 10 core-strengthening moves to help you sculpt sexy curves …

Summer Detox Challenge
8-Week Program
Are you ready to refresh your body, reset your habits, and feel your best this season? Join us for the 8-Week Summer Detox Challenge, a summer program that combines targeted workouts with gentle detox practices to help you cleanse from the inside out!
JOIN US!

Unlock VIP Status!

​

Claim your FREE 1-Week SlimDown eBook now! Subscribe today for immediate access to the best tips and powerhouse workouts for lightning-fast weight loss. Join us and let’s dive into this transformative journey to unveil a healthier, fitter YOU!

​

    ​

    Built with ConvertKit

    Health & Fitness Programs

    • Beginner Edition / @spotebi

      Beginner Edition
    • Fat Loss Edition / @spotebi

      Fat Loss Edition
    Boost your metabolism, d-stress, lose body fat and tighten your body at home or while traveling. Choose the fitness program that's right for you and start today!

    Leave a Reply Cancel reply

    You must be logged in to post a comment.

    • Email
    • Instagram
    • Pinterest
    • YouTube

    Premium Membership

    Online Membership Pack

    Commit to a healthy new lifestyle and become a premium member of our website. Gain access to all workout plans, recipes, and browse our website ads-free and without restrictions. Focus on yourself and make your future a healthy one!

    GO PREMIUM

    Helpful Links

    • shop
    • cart
    • account
    • plans
  • home
  • Featured Recipes

    Adobo Shrimp Bowls With Cilantro Lime Dressing Recipe / @spotebi

    Looking for a delicious and healthy meal that's easy to prepare? Look … [Read More...]

    Strawberry, Avocado & Feta Summer Salad Recipe / @spotebi

    Summer is all about sweet-and-savory fruit salads. And this … [Read More...]

    Loaded Mediterranean Hummus Recipe / @spotebi

    This Loaded Mediterranean Hummus with all the yummy stuff is exactly … [Read More...]

    Summer Detox Challenge

    8-Week Program

    Are you ready to refresh your body, reset your habits, and feel your best this season? Join us for the 8-Week Summer Detox Challenge, a summer program that combines targeted workouts with gentle detox practices to help you cleanse from the inside out!

    JOIN US!

    Our Programs

    The Beginner Edition / @spotebi

    8-Week Beginner & Intermediate Workout Plans

    The Bikini Body Edition / @spotebi

    8-Week Bikini Body Workout Plan

    Looking For Something?

    Helpful Links

  • HOME
  • SHOP
  • TERMS
  • CART
  • PRIVACY
  • CONTACT
  • ACCOUNT
  • SUBSCRIBE
  • PLANS
    • Email
    • Instagram
    • Pinterest
    • YouTube

    Copyright © 2025 Spotebi - All rights reserved