20 Minute Strong and Sculpted Arms
Print Workout Here
Get ready to work your shoulders, biceps, and triceps. They are going to feel strong and sexy after this one.
What you will need: Set of dumbbells, ideally a pair of heavier and a set of lighter
Warm-Up:
- 5 minutes of body weight moves (shoulder circles, shoulder raises, peak-a-boo and more)
Workout:
- 3, 5 minute circuits with 2 moves each, perform each move for 40 seconds on 20 seconds of rest. Move one is completed on minute 1-3-5 and move to is on minute 2 and 4
Circuit 1
- 21’s –1, 3 & 5: Time to work those beautiful biceps. We are doing bicep curls with a twist. Perform 7 fill biceps curls, then 7 bottom halves and finally 7 top halves. Watch the video and it will all make sense. Keep your shoulders back and your elbows locked in at your side!
- Upright Row –2 &4: Bring the weights in front of your body with your shoulders pulled back, now lift the weights up between your chest and hips, bringing the elbows out wide until they are parallel with your shoulders, release and return back to staring position
Circuit 2
- Triceps Kickbacks –1, 3 & 5: Dig your heals into the floor andmake sure your shoulders are pulled back and your back is flat. Hinge forward brining your chest towards the floor.Keep yours elbows in the pulled up position like a backrow, and extend the elbow so that it is straight. Bend the elbow to return back to position, while keeping your arms locked in the row position the whole time. The only thing moving is your elbow from bent to straight. Alternate sides with each rep
- Rear Dealt Fly – This move is fantastic for helping to improve your posture! Getting into the same position as the tricep kickbacks, make sure your shoulders are pulled back and your back is flat. Lift one weight out to the side with a soft elbow, and stopping when it hits shoulder height, return to starting position and alternate arms
Circuit 3
- Tray Taps – 1, 3 & 5: Standing tall,keep your shoulders back and bring your arms up to a 90-degree angle, think of the half way point when performing a bicep curl. From there bring the weights out to your side keeping your arms in the same position you are only rotating through the shoulders
- Shoulder Press – grab a set of weights and bring your arms up to shoulder height with your palms facing forward and hands in the sky. Simply extend your arms straight above your head and return to starting position.
Cool Down/Stretching
- Complete 5-10 minutes of nice gentle stretching.
Make today Badass,
Kaylie
Aside from the warm up which I was considering how much I really liked you… lol This was awesome!! That warm up really really burned! Starting off October motivated!
You are on fire, love that October is off with a bang for you!
Loved the focus on the arms today! Feeling strong but not sure how I’m going to lift the baby out of his crib after nap Time! Lol
hahahaa I am glad you are feeling strong and badass lady
Can’t wait to feel how strong my arms will feel tomorrow! Once again I love the circuits! Thanks Kaylie!
so glad you enjoyed it !
Feeling strong now. Great workout.
Hells yes!
Omfg! My arms were already hurting after the warm up alone!
ya the warm up burned like CRAZY
I didn’t even think I was going to make it through the warm up! That was tough! Awesome workout Kaylie!
Thanks for the great arm burn!
you’re most welcome :)
Good one!
That was great!!
Holy smokes! I knew my heart rate was up during this workout, but I totally didn’t expect to see a 163BPM max logged on my FitBit! Amazing! The whole time during this entire workout I couldn’t help but think about how amazing my arms and back will look rocking my dress at my cousins wedding this weekend. Haha! It surely kept me motivated. Have a good one, Kaylie!
Heck yes babe! Rock the hell out of that sexy dress!
cursing threw a warm up … a first
I was cursing in my head haha
Loved this style!! Thank you
so glad you liked it :)
Killer burn
Loved this one!!
Liked this one too!
Burning!!! Thank you!
Loved this!
My arms hurt after the warm up lol
SAME lol
Felt a great burn from this one Kaylie!! Loved it!
woohooo love hearing that
LOVE doing arm workouts and feel like I’ve gotten so much stronger these past 3 months! (London, ON too! :)
YAAAAYYYY so being a strong badass woman
Woahhhhh burny! Loved it (British Columbia, Canada ?)
haha burny seems to be the word used by many describing this work out, love it
Yewwwwwww burning shoulders, nice one Kaylie!
(lugano, Switzerland ?? )
yessss such a good burn!
Thank you! That felt great! I only have 3 pound weights so that could be why I’m not cursing you right now!! Haha! (Milton, Ontario, Canada)
time to get some heavier weights lady ;) glad you enjoyed!
Glad to work the arms – amazing!
woohoo glad you liked
Really LOVED this one!! Starring it as one to keep going back to to sculpt my arms :) Thanks girl!
Even the warm up was tough lol
Those moves in the warm-up were just as tough as the weights! I love it!
Why did I use 10
Pounds for the entire thing ?♀️ Lol Thanks Kaylie this was a bad ass arm workout . Love it and counting over the head shoulders not a good idea lol
Needed some stress relief this morning before work and lifting heavy was just the ticket. Thanks!
Oh I am so glad it helped!! I feel the sae way when im anxious, lifting heavy just feels good.
Can you just swing by my place 6:30am tomorrow to do my hair for me for work?! Or is a ball cap acceptable doctor attire for appointments?!?
hahaha hope you are feeling ok this morning boo
Thanks Kaylie! Love arm workouts!
Ready to start my day now ?
BOOM!!! get it girl
Love working my arms out! Thank you!
So glad you enjoyed :)
Woo! Loved this one
??????
This is definitely my favourite add on now :)