WORKOUT:
OVERVIEW:
Let’s strengthen the arms and upper body with some bodyweight challenges that will warm you up before you hit the dumbbell exercises that will focus on your chest and triceps! Some of the workouts that Coach Dee will go through are dive bomber challengers, swimmers, sky divers, and more. Even if you don’t have a dumbbell, grab anything that can provide you the extra weight to increase the intensity of your workout. Don’t worry at the end of the workout, we’ll provide you with the perfect stretches that will cool you down!
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Workout Length |
15 Minutes |
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Workout Level |
Beginner |
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Products Used |
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Trainer |
Workout Details:
Warm-Up
- Arm Windmills: Loosen up your shoulders and arms with wide circular motions.
- Arm Hugs: Bring your arms in front of your chest, hugging yourself, and open wide for a stretch.
- Arm Circles: Small circles forward and backward to activate the shoulder muscles.
- Elbow Circles: Rotate your elbows to prepare your arms for lifting.
- Wrist Circles, Shoulder Circles: Add mobility to your wrists and shoulders.
- Plank Walkout: Engage your core while activating your arm and shoulder muscles.
Main Workout
- Pushup to Triceps Pushup: Start in a regular pushup, then transition to focus on your triceps for a more defined arm look.
- Dive Bomber Challengers: A dynamic bodyweight move that strengthens the chest, shoulders, and arms.
- Chest Press to Triceps Press: Grab your dumbbells and alternate between pressing for your chest and engaging the triceps.
- Skull Crushers to Triceps Press: Lay down and focus on extending your arms for a killer triceps burn.
- Pullover to Skull Crusher: Combine these two moves to hit multiple arm and chest muscles in one fluid motion.
- Kneeling Row to Fly: In a kneeling position, row and then open up for a fly to target both your back and arms.
- Swimmers: A great way to engage your shoulders and back while sculpting the arms.
- Sky Divers: Mimic skydiving motions to activate your shoulders and upper back.
Cooldown
- Pancake Stretch: Sit with your legs spread and lean forward to stretch your lower back and shoulders.
- Shoulder Stretch & Wrist Rotations: Target the shoulders and release tension from your wrists.
- Side Stretch: Stretch the sides of your body, focusing on your lats and shoulders.
- Round & Release Holding Elbows: Let your upper back relax as you hold your elbows and round forward.
- Scorpion Stretch: Lie down and twist to open your chest and shoulders.
- Triceps Stretch: Stretch the triceps that worked hard throughout the workout.
- Child’s Pose: End in child’s pose to relax your entire body.
Conclusion
This quick yet intense 15-minute arm-toning routine is perfect for beginners looking to build strength in their upper body. Coach Dee's combination of bodyweight moves and dumbbell exercises will leave your arms feeling strong and sculpted. And don’t forget, even if you don’t have weights, you can modify the workout using items around the house to keep up the intensity. Try this workout, and make arm day your favorite day of the week!
