Ready to tone your body and get back in shape in minutes a day? Start now with this simple routine that combines resistance bands and dumbbells (use 1-5kgs) to firm and strengthen your upper arms in the least amount of time.
How to do it: Perform each exercise for 20 seconds, then rest for 10 seconds as you transition to the next move. Do the circuit 4 times.
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Band Extension
Sit tall in chair with right arm extended overhead and left arm bent 90 degrees with elbow at shoulder height, holding end of resistance band in each hand. Bend right elbow, creating slack in band, then straighten right arm, squeezing through triceps. Alternate arms with each circuit.
Triceps Push-Back
Stand tall with feet hip-width apart, holding a dumbbell in each hand with arms at sides, palms facing backward. Keeping arms straight, push dumbbells behind you, squeezing through triceps. Slowly reverse movement back to starting position.
Triceps Punch-Out
Stand behind chair with feet hip-width apart, holding a dumbbell in right hand. Lean forward and place left forearm on back of chair. Bend right arm 90 degrees and bring right elbow to shoulder height. This is starting position. Keeping upper arm steady, straighten right arm, squeezing triceps. Slowly reverse movement back to starting position. Alternate arms with each circuit.
Band Pull-Apart
Stand tall with feet hip-width apart, arms extended in front of chest with resistance band loop around both wrists, palms facing each other. Pull forearms away from each other, resisting against loop, then slowly bring hands back to start. Move quickly but with control.
Chair Dip
Sit tall on edge of sturdy chair with feet flat on floor and hands grasping seat. Slide butt off seat and walk feet forward slightly until knees are directly over ankles. Slowly bend elbows, lowering butt until upper arms are nearly parallel to floor. Hold 1 second, then press back up.
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