23 Minute Sexy Arm Workout
Print Workout Here
Let’s work on our upper body strength and shape those arms while burning some calories and having fun! Today, in total, I only need 23 minutes of your time. Let’s do this!
What you will need:
- 1 pair of weights
Warm-Up
- A mix of windmills/arm circles, plank walks & heels to bum!
Workout – 50/10 (50 seconds on and 10 seconds off) 5x through
Complete the exercises below in consecutively for a total of 5 sets without a break!
- Squat w/ bicep – Compound moves rock! Not only do they get more than one muscle involved, but you burn more calories and feel strong as f8Ck while doing them! Enjoy this one, and watch your form…keep the feet separated hip distance apart, knees pointing straight, and the elbows in tight towards your side while doing the bicep curls.
- Alternating lunges with shoulder presses – Alternate stepping your legs backwards into nice low lunges, while really watching your upper body and ensuring it’s not folding forward. Keep your back flat, stomach ‘open’, and your shoulders in line with your hips. Every time you step it back, push the weights above your head, lining your biceps up with your ears to ensure good positioning.
- Triceps push-ups w/ mountain climber – With your hands directly underneath your shoulders, keep your elbows tight tight tight, while you drop your chest down between the hands and hit the back of your arms. You can do this on or off your knees, but no matter what, you must keep your hips up and your abs in tight. After each push-up, I’d like you to do 1 mountain climber by coming off your knees and drawing one knee in towards your chest. Switch sides after each push-up.
- Roman twists w/ weight – Sitting on your bum, lean back and tuck the abs in nice and tight. From here I want you to keep the elbows tight towards your side while you twist from side to side taking the weight to the floor beside your hips. If you turn and look each direction (without getting dizzy of course) you will get even deeper into those abs.
Cool Down/Stretching
- Complete 5-10 minutes of nice gentle stretching.
Get sweaxy!
Ashley Dale Grant
DONE! Thanks for another challenging week! Have a great weekend :)
My pleasure Kaitlin! Have a kickass weekend!
Loved the tricep push ups in this one! It definitely wasn’t my strongest workout today but it’s done!
It was a tough one that’s for sure. The triceps push ups get me every time! Glad you finished it – have a good one!
Exactly what I needed today! Was so exhausted and just wanted to cry because tiredness but feeling awesome now
What an incredible accomplishment then Kate! Those are the hardest days to push yourself so give yourself a pat on the back! Right on!
Didn’t feel like doing this but got it done ..
It doesn’t have to be pretty but if you finished it I’m happy! Nice work Kim, have an awesome weekend!
Sweaty mess love weights. Ty Ash.
You’re welcome Pat! Thanks for sweating with me. I will see you tomorrow to throw some Axe’s!!
O man that was a good one! Liked the focus on arms!!
Amazing! So you’ll be flexing all weekend now for all to see!
That was great! Totally had sweat dripping as well. Love arm workouts!
Nice! Happy to see you ladies did this! Happy Friday Claire!
Arms and shoulders are smashed! Thanks for the sweat :)
You’re more than welcome! Have an awesome weekend Jen!
Great start to my Saturday! Thanks!
You’re welcome! Have a good one!
Started this not knowing how much time I’d have – thought I’d only get through 4 sets but managed the 5. Thanks!
That’s awesome! You’re welcome Kristin!
Did a double today and man did I want to quit halfway through! But made it to the end and love that shaky feeling from exhausted muscles. Thanks!
Wow look at you go! Awesome push!
I love that workout! My arms feel great!! Have a good weekend
I bet they look great too! Enjoy your weekend as well Andrea!
Another excellent workout video! I challenged myself and used 25lbs for the Roman twists….oh my!
Freaking amazing. Needed this huge today!
Amazing, love hearing that!
Finished this
💪
My shoulders are killing me, but i’m looking forward to sexy arms!
Nice work! Awesome having you on board Jen!
didn’t feel like it on Friday, but it is done now. I wish I had done it on Friday your message at the end of the video would have made me feel even better. Oh well, next time.
Hey at least you did it!
All done. The push ups were very hard.
Just like I wanted he he 💪
Finished! :)
Double whammy! Good work!
Done!
Double whammy for you too! Love it! Good work woman!
Needed a good sweat today so I hit this one up again after today’s workout. I only did 4 times though but I am really trying to focus on upper body more as I feel it tends to fall to the bottom of my priorities often haha I like this combines both legs and arms!
Amazing! Good work lady….sexy and sore arms on their way!
That was tough, but glad I finished it!
You survived…and with sexy arms! That makes me happy Angela ;)
I’m back!! Looking forward to another tomorrow!
Awesome stuff! Welcome back woman!
Wow…here’s hoping I don’t need to use my arms at work today!
Done – wow my triceps are WEAK!! lol Did a few dips instead because I felt like I wasn’t doing anything effective when trying pushups! lol Thanks again!
I know right! I feel like I’m going to face plant on them sometimes. They’re awesome! Good work pipes!
Did this workout today. Love this one!
Amazing! Love you got up on a Sunday and did this ;)
Got up early before work to do this workout today. Great way to start my day ? forgot to comment this morning!
really struggled to do this, but like you said at the end. Glad I did. :)
Happy Monday! My Monday started like yours but glad I pushed through :)
All done
Look who came by for some Royally Fit arm ❤ today!! I miss you, and being less chubby, so I decided it was time to give a little RF love + other focus to my body again! ?
HOLY SHIT!!!! Halle-fucking-lu-jah!!….what a treat to see your name!!
Done & dusted!
Woot woot!! Work it!!