This 10 Minute Toned Arm Workout is guaranteed to make you feel better and improve your strength and stamina. And, let’s just point out the proverbial elephant in the room; we’re in lockdown, which means we’re inside. Gyms and parks are closed and while walking around the block is a great way to get outdoors and exercise, it won’t give you results of a proper workout. So, now that we’re inside, we need to get a little creative with our workouts, focussing on building strength and stamina with only our bodies as counterweight. I have been using this 10 minute toned arm workout to help me train my arms whilst in iso and I am so excited to share it with you now. All you need is 10 minutes and I promise you you’re going to feel better and more energised after you do it.
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, using 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.
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 towards the back wall and gently pulse 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 towards the front and gently pulse 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 are 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.
SHOULDER TAPS TO HIGH TAPS
Bring both arms out to the side, perpendicular to the floor, with you palms facing towards the sky. Bend at the elbow and aim to tough 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-degress 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 side. 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 that shoulder height. With your palms facing down and your fingers straight, gently begin rotating your arms clockwise. 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 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 workout and let me know if there are any other workouts oyu would like to see.
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