This 10-minute toned arm workout is guaranteed to make you feel better and improve your strength and stamina. In just 10 minutes, you can use this workout to target and tone your arms’ muscles, including your biceps, triceps, and shoulders.
We’re on lockdown, which means we’re inside, so let’s just address the proverbial elephant in the room. While walking around the block is a great way to get outside and exercise, it won’t give you the results of a proper workout because the gyms and parks are closed.
Since we are inside, we have to get a little more creative with our indoor workouts and focus on getting stronger and more durable by using only our own bodies as a counterweight.
I’m so excited to share this 10-minute arm workout with you because I’ve been using it to train my arms while in iso. You only need to spend 10 minutes, and I guarantee you’ll feel better and more energised afterward.
The 10-Minute Toned Arm Workout To Try Now
This 10-minute toned arm workout is a set of exercises meant to challenge your muscles and help you get stronger and last longer.
Make sure to properly warm up your arms with some light stretching or a few minutes of cardio before beginning the workout.
Let’s get started and work towards achieving toned, strong arms!
Warmup stretch
A stretch will be the best way to prepare yourself for the 10-minute toned arm workout. We don’t need to spend a huge amount of time here, though it’s important to limber up and warm up our bodies.
Fold your arm in front of your body and use your other arm to hold it in place. Hold for 10 seconds and repeat with the following arm
Stretch your arm up and try to touch your shoulder blades. Use your other hand to help deepen the stretch. Hold for 10 seconds and repeat with the other arm.
Lace your fingers behind your back with your palms facing inwards. Reach back as far as you can and hold for 10 seconds.
READ ALSO: How To Lose Arm Fat and Tone Your Upper Arms Over 50
Lateral Arm Raises
Bring both arms out in front of you and point your fingers towards the floor. Raise both arms in unison until they reach shoulder height.
Once and shoulder height, bring both arms all the way out to the side. Bring arms back in and down to starting position.
This is one repetition. Repeat this movement for 50 seconds, with 10 seconds rest before the next movement.
Back Pulses
Bring both arms out to either side, perpendicular to the floor, at shoulder height. Face palms toward the back wall and gently pulses back and forth.
Repeat this movement for 50 seconds, with 10 seconds rest before the next movement
Forward pulses
Bring both arms out to either side, perpendicular to the floor, at shoulder height. Face palms toward the front and gently pulses back and forth.
Repeat this movement for 50 seconds, with 10 seconds rest before the next movement.
Unders and Overs
Raise both arms to the side perpendicular to the floor, keeping fingers tight together. Imagine both hands resting on a wheel.
Now, gently circle the circumference of the wheel clockwise then in reverse counter clockwise. This is one repetition.
Repeat this movement for 50 seconds, with 10 seconds rest before the next movement.
READ ALSO: 10 Minute Toned Arm Workout For Women Over 50 | No Equipment
Shoulder taps to high taps
Bring both arms out to the side, perpendicular to the floor, with your palms facing towards the sky. Bend at the elbow and aim to touch your shoulders with your fingertips.
Bring arms back out to the starting position. Now, raise both arms above your head and tap your left and right fingertips together. Bring your arms back to the starting position.
This is one repetition. Repeat this movement for 50 seconds, with 10 seconds rest before the next movement.
The vogue
Hold your arms out in front of your body, bending at the elbow at 90 degrees so your hands cover your face.
From this position, pull your arms back, imagining you are trying to touch your elbows behind your back. Return to centre when you hit your peak.
Repeat this movement for 50 seconds, with 10 seconds rest before the next movement.
Strong arm raises
As with the lateral arm raises, begin with both arms out in front with fingers pointing towards the floor.
Raise arms up to shoulder height and hold for a beat, then bring arms all the way up, touching your ears with your bicep. Hold for a beat here then bring your arms back to shoulder height. Hold here for a beat.
Next, bring your arms out the side, pointing your fingers at the opposite wall. Hold for a beat. Finally, bring your arms back to centre, hold for a beat then lower to the starting position.
That is one repetition. Repeat this movement for 50 seconds, with 10 seconds rest before the next movement.
Shoulder taps
Begin with both arms outstretched, as with the arm circles. Keeping your upper arm straight and bending the elbow at 90 degrees, lightly tap your shoulder, then return to the starting position.
Repeat this movement for 50 seconds, with 10 seconds rest before the next movement.
Cross body arms
Bring both arms out to the sides. This will be the starting position. Slide your arms horizontally across your body, crossing your left hand over the top of your right hand.
Return to the starting position. Now, cross your arms again, this time crossing your right hand over your left. Return to the starting position.
This is one repetition. Repeat this movement for 50 seconds, with 10 seconds rest before the next movement.
ARM CIRCLES
Stretch both of your arms out straight to the side of your body, no higher than shoulder height. With your palms down and fingers straight, slowly move your arms in a clockwise direction.
Make sure you’re keeping your shoulder blades tight. Keep up this motion for 50 seconds.
Repeat this motion for a further 50 seconds with your palms facing up, circling counter clockwise.
And we’re done! Congratulations! You did such an amazing job.
Remember, this 10-minute toned arm workout is designed to tone and strengthen your arms so they will burn. Try to do this workout 2-3 times a week.
I would love to hear from you if you have tried this toned arm workout, and let me know if there are any other workouts you would like to see.
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