15 Minute Arm Workout

30th March 2020

Work through each exercise listed below, doing each for 40 seconds then resting for 20 seconds before moving on.

1. Tricep dips

Sit on the floor with your feet infront on you, resting on your heels and your knees bent. Leaning back slightly, place your palms on the floor behind you underneath your shoulders with fingers facing toward your body and elbows pointing backwards. Now, straighten your arms and then bend your elbows to lower yourself down again. Repeat this as many times as you can in 40 seconds. Keep your heels on the floor and your elbows pointing directly behind your body

MAKE IT TOUGHER - Try dipping off the side of a sturdy box, resting hands on the box as described above but this time with your legs straight and with your heels resting on the floor in front of you.

2. Press ups

Start in a high plank with your palms flat on the floor, hands shoulder-width apart, and shoulders stacked directly above your wrists. Engage your core and glutes. Bend your elbows and lower your chest towards the ground, before pushing back up. Repeat this as many times as you can in 40 sections.

DIAL IT DOWN A LITTLE – Rest on your knees instead of your toes and repeat the above to build up strength in the arms and chest.

For the next exercises you will need 2 weights, both weighing the same. These can be dumbbells, tin cans or filled water bottles. Keep your core and glutes engaged throughout and don’t sway with the weights.

3. Bicep curls

Hold the weights in your hand with your arms straight and by your side. Elbows close to your torso and palms facing forward. Lift your hands towards your shoulders, bending at the elbow, contracting your bicep and keeping elbows by your torso. Slowly lower back to the starting position. Repeat for 40 seconds.

4. Shoulder press

Hold the weights in your hands with your arms bent at the elbow to 90 degrees with your arms wide and at shoulder height. Push the weight up above head height straightening your arms. Slowly lower back the starting position. Repeat for 40 seconds.

5. Lateral raise

Hold the weights in your hands with the arms straight and by your side, with palms facing torso. Keeping your arms straight lift your arms out to the side until they are parallel with the floor. Lower back down slowly to the start position. Repeat for 40 seconds

Repeat the circuit 5 times before stretching off the muscles in your arms.