Whether you’re in a warmer climate or in the depths of winter, lean, defined arms always look good. I hear from ladies all the time who want to reduce fat and feel confident in sleeveless dresses. My answer? Grab some weights and let’s work that upper body.
Don’t worry, ladies, you aren’t going to accidentally get bulky! These movements are designed to react to your body’s genetic makeup. When you pair them with my HIIT HIRT MMA workouts on Centr you’re going to melt fat and build the lean, feminine, definition you’ve been dreaming of.
Sound good? I thought so! You can simply add these movements onto the end of a HIIT workout, or complete them all as a Bonus Workout. Do 40 seconds in the zone followed by a 20 second break for each movement and you’ve got a five minute workout.
Let’s get lean! Here are your arm exercises:
1. Arnold presses
Equipment:2 x Dumbbells
Technique: Begin by standing, holding a dumbbell in each hand with an underhand grip and ensuring your core is engaged. Raise the dumbbells to your shoulders, palms facing toward you so your elbows and forearms create a 90-degree angle – this is the start position. Exhale and turn both arms out to the side so they’re now in a 90-degree angle with your palms facing away from you. Then raise the dumbbells up until both arms are vertical, hold for a second, then slowly lower the dumbbells back to the start position.
2. Dumbbell bicep curls
Equipment: 2 x Dumbbells
Technique: Begin by standing tall, feet hip-width apart with a dumbbell in each hand. Let your arms hang by your side with your palms facing out. Curl the dumbbells up toward your shoulders while keeping your elbows close to your body. When your forearms are vertical, squeeze your bicep and hold for a second. Slowly lower the dumbbells to the start position and repeat.
3. Triceps kickbacks doubles to singles
2 x Dumbbells
Begin by standing with your feet together, and holding your dumbbells by your sides. Bend your knees and lean your body forward at approximately a 30 degree angle. Raise the dumbbells so your upper arms and elbows are in line with your body, and your forearm makes a 45 degree angle. From here, push the dumbbell back to straighten your arm. Then bend them back to a 45 degree angle. Complete four reps of moving both arms in unison, then complete four reps of only kicking back your right arm followed by your left. Repeat this sequence as many times as possible in each timed round.
4. W Curls
Equipment: 2 x Dumbbells
Technique: Like you did for the bicep curls, begin by standing tall with feet hip-width apart and a dumbbell in each hand by your sides. Curl the dumbbells up toward your shoulders while keeping your elbows close to your body. At the top of the curl, instead of lowering your arms raise them straight up and out from your body at 45 degrees so your whole body forms a Y shape. Lower your arms back down to your shoulders then sides, and repeat.
Technique:This is a classic that I'm sure you're familiar with. You can do push ups either on your toes or knees. Just remember to tuck your bum in, and push all the way up. That may mean rounding your spine like I do, or it might not. Just go as far as you can.
Tiffiny Hall is a 6th Dan Taekwondo black belt with HIIT HIRT MMA workouts that will kick your butt. A certified personal trainer (Certificate III & IV in Fitness), with a Diploma of Sports Coaching, she rose to prominence on TV with Gladiator and The Biggest Loser Australia, and has published numerous fitness books. A master of motivation, she’ll get you lean and sculpted.
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