This post is all about obtaining sexy and toned arms!
It’s officially hot girl summer time! How does time fly so fast?! We all know what that means… This time of year we’re all in search of the best workouts and fitness routines to allow us wear the cutest swim suits that Target and Victoria Secret have come spring break time and into summer! All of the new trendy tops and tanks from H&M, Lulu’s and Ooh La Luxe — trust me, my mind’s there too, I’ve already been looking, lol —
And then, BOOOOM, it hits us.
Our arms are noooo where near ready to be in those tanks and bandeaus yet. Do you instantly question if you have toned arms to your liking?
If it is, don’t worry friend! You’re not alone! There’s other’s reading this with you.
It’s even been myself so many years in the past!
I know what it felt like to constantly have to cover my arms up with a jacket or swimsuit cover up because I hated the way they looked in a specific top or it felt when they jiggled too much. That’s a terrible feeling and I don’t want anyone to have to experience that.
Which is why I’m writing this blog for you NOW!! In order, to save you!!
Because guess what, you’ve got time. If you start these now, you can achieve toned arms within THIRTY DAYS. Yes, you read that correctly. Follow this workout every other day for 30 days and you will see new toned arms by spring!
Likewise, if you want more than just arms in the next thirty days, check out my full body program to shape up and tone your entire body from home or the gym.
*Disclaimer – If you are pregnant or have a health condition, check with your doctor before doing any of these exercises because I am not YOUR personal trainer where we’ve talked one-on-one and covered your health and medical history. Certain exercises may need to be avoided during your pregnancy for you and your baby’s safety.
Can You Get Toned Arms Without Weights?
This list of exercises are designed to give you toned arms without weight, or much weight, at that. Hence, the point of toning. When you tone, you use more repetitions and less weight.
People, especially women, are scared to use “weight” because they think they’re going to “bulk” up.
If this is you, please read my other blog 5 Favorite Fitness Myths Debunked where I go into this topic because it’s a huge misconception based on lack of knowledge that I’m beyond happy to teach you about! 🙂
In this blog’s workout specifically, out of all 13 of these exercises, only six use weight. That’s less than half.
In short, I want you to choose either a 2lb, 5lb or 10lb dumbbell or kettlebell for these exercises. I’ve linked an example to each name– so if you’re a beginner you’ll know exactly what I mean when I say “dumbbell” or “kettlebell”. Just click the word, it’ll open up in a new window and then come back to this page.
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How to Get Toned Arms at Home
It’s definitely not hard to get those sexy toned arms at home as a woman! All it takes is some knowledge and having a pal like me 😉 We’re going to combine at home exercises and a giant set style workout! Which basically means, mixing cardio plus endurance today. Since all of these exercises are designed for at home purposes– of course I’m going to give you alternatives for those of you who do not have weights.
You can use household items, such as:
- two cans of soup
- a bag of oranges
- a quart of milk
Heavier items you could use, would be:
- half filled laundry detergent
- half a gallon of milk
- 1 qt shampoo bottle
Consequently, pick up items that you think you can get through this workout with. The idea is to go longer in these exercises and not get exhausted within the first 8 repetitions!
Toned Arms Workout
Alright here we go friends! Each exercise will have how many repetitions to do, how many sets to do it and a video showing you exactly how to do it!
At the end, there will be a download and a Pinterest Pin to save so you never lose it!
Most importantly, PLEASE leave comments as a review to let me know how you liked this so it helps me know how to further provide content for you in the future with workouts and tutorials!
Mountain Climbers
3×20
First, let’s start with 10 alternating “knee crunches” on each side to equal 20 total mountain climbers. This will warm up your entire body for your workout. After that, repeat it two more times.
Pushups
1×10
Next, do 10 pushups on your feet.
If you can’t do them on your feet…
Drop to your knees.
If you have bad knees, do them inclined like the video below.
Keep your abs sucked into your spine, keep your butt down out of the air.
(MOD) Incline Pushups
Make sure you get something with heavy enough weight so that it doesn’t slide out from under you or you WILL smack your face if it disappears out from under you!! lol. Push down as you push yourself away from the object!
Burpees
1×10
Continuing forward, are burpees.
Burpees. Are. Hard.
I’m going to warn you now. So do not be defeated.
Do not beat yourself up. They’re very cardiovascular-ly challenging.
The very first time I ever did burpees, I wanted to cry after 3. Lol.
So TRY. And if you can’t do them like this.. Then do them like I show you below this video. They’re called, Step Out Burpees.
Sometimes you’ll see burpees demonstrated by jumping back into the starting position as a narrow stance. I jump wide because I have bad knees ( like into a squat form ). If you have bad knees, do the same thing. Trust me, you’ll thank me later!
(MOD) Step Out Burpees
You’ll do everything else the same, so go all out! But instead of falling into a pushup, you’ll step out – push up – step back in and burpee!
Bent Over Rows
1×10
Think about “hinging” your hips backwards.
Suck your abs in towards your spine.
Keep your back flat.
THOSE ARE KEY.
Pull the dumbbells straight up and back, locking next to your rib cage. Squeezing your triceps and back!
Commandos
1×20 (10 each arm)
Try not to sway.
Separate your feet a little to keep your balance. Engaging your core will help keep your body tight! If these get tough on your feet, drop to your knees but don’t give in on the intensity! Keep your energy going to burn the calories needed to shed that arm fat!!
Front + Lateral Raise
1×15
This is a combination.
You do a front raise followed by a lateral raise. In the fitness world this is known as a superset. A superset is doing two exercises back to back with no rest between. If this is your first workout, pat yourself on the back, because you’re already doing supersets!!
When raising up towards the ceiling, try to stop parallel to the ground! Going too high puts a strain on your joints. Which we don’t want!
Dumbbell Punches
1×20 ( 10 each arm )
These are just fun! And this is where you can take out any anger lol.
Don’t swing your body though. Keep your whole body tight and engaged. Stager your stance, that way you’re not rocking or losing your balance.
Don’t under estimate these.
They will make you sore!
Overhead Tricep Extensions
1×15
It’s important to keep your upper arm locked next to your head for these. Otherwise, you won’t feel the right muscles engaged. You should feel that back muscle, your tricep, burning during each drop of the weight.
Try to have a “loose” grip on the dumbbell so your other muscles aren’t overworking.
The way I do this is to make a teardrop between my hands with my thumbs and index fingers and set the weight down in it. ( When you visibly read that, it sounds confusing but do it and watch the video – it makes sense, lol. )
Side Plank with Underarm Reach
1×10 ( 5 Each Side )
Make sure your elbow is directly under your shoulder.
Engage your abs.
Stack your feet.
Rotate your shoulders.
If this hurts your back, engage your core more.
If this is too hard, drop to your knee like the demo below.
(MOD ) Knee Side Plank with Reach
Make sure your hand is directly under your shoulder.
Engage your abs.
Stack your knees.
Rotate your shoulders.
Upright Rows
1×20
These are SO good for your shoulders! This exercise results in the main “toning” look women go for!
Make sure you pull the weights straight up against your body.
You want the edge if the inside of the weight to be at “nipple line”.
Stop once your elbows are right past your shoulder height.
Shoulder Taps
1×30 ( 15 each side )
Man, these are one of my all time favorite arm workouts!
For that reason, incorporate them into warm ups and workouts that I do all the time. You can see just how much your muscles trigger during these.
Try to do these on your feet without swaying side to side.
Drop to your knees if you feel your form starting to slack.
Steering Wheels
1×30
These burn really really good! lol. The wider the object, the better. If you have the circular plates that slide on the ends of weight bar/barbell at home, use those!!
Alternating Arm Plank Jacks
1×20 ( 10 each arm )
Lastly, plank jacks! Now, depending on how coordinated you are, these could be difficult, lol.
In that case, just start slow and you’ll get the hang of it!
However, if you don’t seem to get the hang of it, drop the arm release and do normal plank jacks!
Repeat this ENTIRE giant set 2 more times to finish this workout!!
Add this pin below to your Pinterest so you never lose this workout and tutorial by tapping the “SAVE” button on the image!:
Arm Toning Exercises for Females
Above all, this is an endurance and toning style HIIT workout. So after you finish this workout, you will finish exhausted. That’s fantastic though because in just thirty days, you’ll have those sexy toned arms you’ve been looking for!
As women, we tend to hold onto stubborn fat more and longer because of genetics and what our bodies are meant for. Therefore, we must have our heart rate going up and down constantly in a workout to effectively rid that fat in our bodies.
Subsequently, you’ll see an overall increased appearance of muscle tone and decreased appearance of bat wings 😉
As long as, you follow all of my instructions in this workout!
Which, is another reason why you’ll noticed the workout is laid out the way it is.
It’s all strategic 😉
I HOPE YOU ENJOY THE HECK OUT OF THISSSSS!!
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xoxo,
Comment your thoughts!