18 Minute Arm Burner
Print Workout Here
Last week I decided to focus on just your legs, so this week I thought I’d do the complete opposite and focus on your arms. That means you won’t be burning as many calories since your arms are a smaller muscle, however it’s a great burn and awesome for gaining definition and strength without stressing the joints. It’s also a great workout to stack onto another one if you have some more energy to burn ;) Today I only need 18 minutes of your time – let’s do this!
What you will need:
- Dumbbells between 5 – 20lbs
Warm-Up:
- 3 minutes of jump rope
Workout: Complete each of the exercises below for 50 seconds on and 10 seconds off (50/10) for a total of 5 sets each. Have fun!
- Downward facing dog to plank with alternating step up – Start with your hands separated shoulder distance apart, and your body propped up in a high plank position. This is the perfect positioning for your hands and feet when it comes to downward facing dog today. From this high plank position you’re going to pike your hips up as high as you can, and squeeze your upper back muscles and feel that stretch in the back of your legs. As you draw your body back into a plank position alternate stepping your foot up towards the outside of your hand for a great hip opener AND oblique contraction.
- Arm circles (kneeling or standing) – With your arms out in a ‘T’ position and your palms facing up, you’re going to make a circle with your arms rotating through your shoulders, until your palms are facing up again but towards the back. Just watch the video ;)
- Triceps kickbacks (kneeling or standing) – With the weights in your hands, and your arms tucked in towards your sides, bend your elbows slightly for a starting position and then keep your elbows tight towards your side as you kick your hands and forearms back behind your hips. Really squeeze the back of your arms ladies!
Cool Down/Stretching
- Complete 5-10 minutes of nice gentle stretching.
Get sweaxy!
Ashley Dale Grant
Oh my arms!! Now I’m going to go for the 15 minute bonus butt workout. Have a great weekend Ashley!
Amazing! You’re most welcome Catrina!
Ok I thought piece of cake, boy I was wrong !!
Haha right on, I’m sneaky!
All done
Yahoo! #MommyArms
Loved it thank you! And I know for sure I’ll be feeling this tomorrow and probably the day after lol
You’re most welcome Shawna!! Nice work. Perhaps drinking from a straw is in your agenda today.
Done + did the butt challenge. My arms are BURNING from those arm circles and my butt is burning too lol. I really like having one to focus on arms as I’m always up for more definition :) Thanks Ash!
Nice, so pumped you did this and the butt challenge! Got to keep them strong for all those kids you’re going to be carrying lol
Done. Carrying the carseat to and from the van later this afternoon will be a treat after this sweat sesh. Lol
I hear you!! So nice to see you commenting on here again. Keep up with that butt challenge too Nicole. Great for the knees.
3 for 3 this week!!! I think that’s my first time ever!!! Thanks for the awesome work outs this week!!! Happy Friday!
Wow good for you Lisa!! Round two next week? Hehe
Loved those arm circles! They don’t seem like much but my shoulders were burning! That was great! Off to do the butt challenge
Nice Patricia! Glad you felt the burn.
Those arm circles did me in!!!
Did you in and did you good!! Nice work Michelle. Thanks for joining again, so nice seeing your comments.
Done! Can’t believe how hard those arm circles were!
They are BRUTAL! That’s why I love/hate them.
Burn baby burn! I did this and the stacked leg workout today! I’m feeling great!
Amazing, good for you Kendra!
Done! I love arm workouts and the downward dog planks felt so good. I was just thinking about how tight my hips felt today but that took care of it!
Beauty!! Double whammy….Workout and stretch!
Holy Mother F’er the shoulders were screaming!
I bet they were!!! 💪
Sweaty Saturday!
Oh yeah!!!
Whoa, I feel the burn! Thank you Ash!
Amazing, you’re welcome Andrea!!
thanks, two in a row because i was too lazy/tired throughout the week. It was really tough, serves me right. At the beginning of the first one I was thinking who am I trying to kid i can’t do this, i feel so much better now. Thanks
Yes yes yes!!! You DID do it and now you’ll feel awesome for the rest of the day. Nice work Roxanne!
My shoulders were on fire!!
Happy Sunday.
Right back at you Angelika!
Done- I ended up going to Yoga yesterday so I did this workout today instead. my left shoulder was screaming on the arm circles. I loved this workout as my arms are an area I am trying to build strength. Thanks Ashley!
So happy you’re treating yourself to yoga. Your body and mind will thank you and your workouts will be stronger get as a result. Nice work Catrina, enjoy those arms 💪💪
Done
Nice!
Really liked that one! Circles were tougher than I was expecting!
Right?! They kill!
After having a brutal cold all last week and the weekend I finally got around to this one and I feel great. Almost had a nap during twins nap time but glad I pushed myself to do it. Thanks, Ash!
Ah darn a cold sucks!! Glad you’re feeling better and ready to rock again. Nice work!
Had to do this one a bit late after a busy weekend but gotter done!
Amazing, I bet you’re starting to feel that right about meow!
Done. Loved the arm circles. :)
👌
simple and quick! thanks ash!
Amazing!! You’re welcome :)
All Done!
Look at you go!! 💪
I love looking back and reading my comments from previous year! never gets old! Thank you for continuing to keep me happy and healthy! I figging love RF!!!
Those arm circles though!
Ouch!!
Shoulders screaming
Feeling the burn!
??
I love a good arm workout! Thank you Ashley :)
Can’t believe i haven’t tried that one yet! Great shoulder and tri workout! Thanks Ash!
Val, I can’t remember if I commented on this, so had to come back. I was PUMPED to see your name!! Hope you enjoyed and the body was feeling it in all the right place :)
Perfect before work workout!