This Olympic inspired 3-move arm workout is quick, effective and perfect for on the go! The moves are a combination of body weight exercises and weighted exercises that will have your arms feeling strong and toned! Try this out at home, go for the gold and send me your sweaty selfies #fitlifecrew! Ready to rock this workout? Let’s do it!
Here are the instructions:
Move 1: Reverse Arm Lifts
- Hold the dumbbell in your hand. Keeping your back flat and core tight, bend your elbow to lift the weight behind you until your arm is completely straight.
- Return to start position and repeat for 45 seconds.
Reverse Arm Lift – 1
Reverse Arm Lift – 2
Move 2: Tricep Dip
- Hands should be shoulder width apart fingers facing forward and elbows pointing backwards with a slight bend in the elbows.
- Legs extended out in front of you with a slight bend in the knee.
- Slowly lower your arms making sure your bottom is the last body part to drop.
- Raise your arms back up, return to start position and repeat for 45 seconds.
Tricep Dip – 1
Tricep Dip – 2
Move 3: Forearm Plan to Downward Dog
- Begin standing up with a weight held by both hands. Your feet should be about shoulder width apart from each other. Slowly use both hands to grab the weight and lift it over your head until both arms are fully extended.
- Keeping your upper arms close to your head with elbows in and perpendicular to the floor, lower the weight in a semicircular motion behind your head until your forearms touch your biceps. Tip: The upper arms should remain stationary and only the forearms should move. Breathe in as you perform this step.
- Go back to the starting position by using the triceps to raise the weight. Breathe out as you perform this step. This completes one rep.
- Come to a forearm plank. Make sure your knees are directly below the hips.
- On an exhale, curl your toes under and lift your knees away from the floor, keeping your knees slightly bent to find length in the spine and your heels lifted.
- Hold your head between your arms, keep the head off the floor.
- Return to start position and repeat for 45 seconds.
Forearm Plank to Downward Dog – 2
Forearm Plank to Downward Dog – 1
Complete each move for 45 seconds (with a 15 second break in between each move). Come to standing and rest for 2 minutes. Repeat this sequence 2-3 times! Share this workout with your friends by clicking the social links!
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