The quick arm workout you can do at home

Learn how to get toned and terrific arms with health and fitness expert Sam Wood! 

Want to give Michelle Obama’s arms a run for their money? 

One of the most common questions I get asked by my clients, is how to eliminate arm flab and shape up the upper arms.

With these two mini circuits you can do at home or in the office, you'll have toned triceps and beautiful biceps in no time! 

What you’ll need:

·         Resistance band
·         Light resistance or dumbbells
·         Chair or couch


  1. Tricep Dips – 20 reps
    Place the heels of your hands on a chair or couch and bend your elbows as you lower your body straight down to the floor. Then straighten your arms as you raise your body back up to get those triceps working.
    Tip: Make the movement harder by straightening your legs.
  2. Band Overhead Extension – 20 reps
    Hold onto the band with some good tension, then extend your arms up to the sky against the band resistance.
    Tip: Shorten your band grip to increase resistance.
  3. Close Grip Tricep Pushups - as many as you can
    A normal push-up but with hands only a few inches apart and keeping your elbows pinned into your body.
    Tip: Don’t worry if you can’t do these on your toes. Work through a full range of motion and squeeze the triceps at the top of each rep. 

Repeat circuit 3 times

Bicep circuit

  1. Alternating Hammer Curls – 30 reps (15 each arm)
    Hold the Dumbbells with neural grip (no twist) and curl them one arm at a time like a runner.
    Tip: Keep the elbows in close to your body and keep your torso still
  2. Supinated Dumbbell Curls – 15 reps
    Turn your palms forward and curl up both arms at once.
    Tip: Bring your elbow forward as your curl up for a better contraction
  3. Static Bicep Hold @ 90 degrees – Until you can’t hold it anymore
    With palms facing up, hold the dumbbells at 90 degrees as still as you can for as long as you can.
    Tip: Don’t hold your breath

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