The (15 Minute) Bye-Bye Arm Jiggle Workout

Strapless dresses expose your upper back, shoulders, upper chest, and arms. This workout will shape all those places. Do these arm exercises one after another with no rest in between. Repeat the circuit, resting a minute between circuits. 

MOVE Standing V RaiseStanding V RaiseHold a dumbbell in each hand and stand with your feet shoulder-width apart, arms at your sides, palms in. With arms straight but not locked, raise the weights diagonally in front of you, so that your arms form a V shape, until your arms are parallel to the floor. Hold for one second, then return to the starting position. Do 12 to 15 reps.

MOVE 2 Shoulder PressShoulder PressHolding a pair of dumbbells just above your shoulders, palms facing each other, stand with your feet shoulder-width apart, knees slightly bent. Press the weights until your arms are straight overhead. Hold for one second, then take three seconds to lower the dumbbells back to your shoulders. Do six to eight reps.

MOVE 3 Rotating Triceps KickbackRotating Triceps KickbackStand with your knees bent and lean forward slightly, with a dumbbell in each hand. Bend your right elbow to bring the dumbbell to your side, making your upper arm parallel with the floor. Press the dumbbell back, and as you straighten your arm, rotate it so that your palm faces the ceiling. Rotate it back so that your palm faces in, and return your arm to the bent position. Do 12 to 15 reps with each arm.

MOVE 4 Pike Walk Pushup ComboPike Walk Pushup ComboStand with your feet together, arms at your sides. Bend over (it’s OK for your knees to be slightly bent) and place your hands or fingertips on the floor in front of you. Walk your hands forward until you are in a pushup position and do one pushup. Keeping your hands in place, walk your feet forward until they’re as close to your hands as possible. That’s one rep. Continue moving forward until you’ve done five or six pushups.

MOVE 5Airplane ExtensionAirplane Extension
Lie facedown and extend your arms out at shoulder level with your palms facing the floor. Pull your shoulder blades together and lift your arms, legs, and chest off the floor. Holding that position, bring your arms forward, reaching past your head. Hold for one count, then move them back. Lower yourself to the floor. That’s one rep. Do 10 to 15.

MOVE 6 Crescent Lunge and Row
Crescent Lunge and Row
Grab a dumbbell in your right hand and stand with your feet together, arms at your sides. Lunge forward with your left leg until your left knee is bent 90 degrees. Lower your torso as close as possible to your left knee as you raise your left arm out to the side to shoulder height, palm down. Allow the dumbbell in your right hand to hang naturally. Row the dumbbell straight up until your right elbow passes your torso. That’s one rep. Do 12 to 15, then repeat on the opposite side.

Tip: Start with an eight-pound dumbbell. Don’t increase the weight until you’ve mastered perfect form.
MOVE 7T PushupT Pushup
Get into a pushup position with your hands on the floor directly below your shoulders. Lower yourself to the floor. As you push yourself up, rotate the right side of your body upward, lift your right arm, and roll onto the outside of your left foot. Straighten your right arm so your fingertips point toward the ceiling. Hold for one second before returning to the pushup position. Repeat, this time rotating left and reaching up with your left arm. That’s one rep. Do five.


Women’s Health Magazine

If You Have 15 Minutes…(part one)

You can target your biggest trouble zone.  Fifteen minutes is just enough time to effectively work your upper body, burning approximitly 96 calories.

Complete all of the Shoulders/Arms exercises using a pair of 5 to 10 pound dumbbells, working this muscle group twice a week.  Perform this as a circuit, doing 4 sets of 12-15 reps each.

  1. Lateral Raise:  Stand with feet hip width aoart, holding dumbbells at sides, with palms facing in.  Lift arms out to shoulder height, keeping elbows soft, palms facing forward.  HOld for one count, and then lower.  For the last set of the circuit, do 15 reps using only right arm, the switch sides and repeat.
  2. Biceps Curl Into Shoulder Press
    1. Hold dumbbells in front of thighs with palms facing forward.  Bend elbows and curl weights towards shoulders
    2. Once weights are at shoulder height, tuen palms forward, bring elbows up to shoulder height, and lift weights together overhead.  Lower to start and repeat. 
    3. For final circuit do 15 reps using only right arm, then switch sides and repeat.
  3. Triceps Kickback:  Stand with feet hip width apart, knees slightly bent, holding dumbbells with palms facing sides.  Bend from waist until upper body is almost parallel to floor, keeping back straight.  Bend elbows to ribs, then slowly straighten arms behind you, keeping upper arms still.  Bring weights toward chest and repeat.  For final circuit, do 15 reps using only right arm, then switch sides and repeat.

Check out part two for Butt and Leg 15 minute workout!

Trouble Zones

Part One of a four part series on how to work those trouble zones!

Back of Arms

Lets face it having your arms wave back can be heart breaking.  Here are two workouts aimed at tightening that skin in the back of your arms and a few other places too!

Spider Man Press Up (Targets chest, triceps, abs, obliques, butt and hips)

  • Start on the ground in full push up position, balancing on hands and feet with your arms extended, your body will form a straight line from head to heels. (Make it easier by doing this move on your knees)
  • Bring a bent right knee out to side at hip level as you bend your elbows 90 degrees, keeping your arms tucked close into your ribs, so that you touch your right knee to your elbow.
  • Press up and return to start
  • Do 8 reps, switch sides and repeat.  Do 2 sets.

Sunburst Slimmer (Targets shoulders, chest, back, triceps, abs and butt)

  • Start on ground on all fours, then extend your right leg behnd you parallel to the ground, toes pointed
  • Bending your elbows and keeping them close to your ribs, glide your torso forward to lower chin and chest toward the ground while lifting right leg.  Return to start.
  • Do 5 reps, switch legs and repeat.  Do 2 sets.

Why it hits the spot?  By keeping your elbows closer to your ribs than in typical push up position you increase the workout to your triceps.

Fitness Magazine July/August 2011