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  • Recipe Index
    • Appetizers
    • Main Dish
      • Casseroles
      • Main Dishes: Beef
      • Main Dishes: Pork
      • Main Dishes: Poultry
      • Main Dishes: Vegetarian
    • Salads
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    • Side Dishes
    • Desserts
      • Slow Cooker
      • Instant Pot
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Home » Fitness » Workout Wednesday: Total Arm Workout

Workout Wednesday: Total Arm Workout

By: Chanelle  /  Published: September 9, 2015  /  Updated: October 30, 2016  /   Leave a comment

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It’s that time again! Time for Workout Wednesday! 

When someone has toned arms, it gives the overall impression of fitness. Try this 20 minute arm workout to build strength in your biceps, triceps, and shoulders and get that lean appearance that looks great in short sleeves and tanktops.

WW4 Total Arm Workout CollageTotal Arm Workout
3 rounds back-to-back
~20 minutes total

Warmup: Boxer shuffle + jabs for 60 seconds

  • Hold your hands up in a boxing stance
  • Bounce from foot to foot in a boxer shuffle while alternating right and left forward punches (jabs)

Exercise 1: Close-arm pushups x 10 (triceps exercise)

Close arm pushups

  • With hands on the ground at shoulder width and directly below your shoulders, do 10 pushups
  • Beginner modifications:
    • Balance on knees instead of toes
    • Pushup against a surface (countertop, table, edge of couch, etc.)

Exercise 2: Hug pushups x 10 each arm (triceps exercise)

Hug pushups

  • Lie on your right side with knees bent
  • Hug your right arm across to your left ribs
  • Place your left arm on the ground with fingers pointing right and use your arm to lift your upper body
  • Perform 10 reps and then switch to your left side for 10 more

Exercise 3: Reverse hands pushups x 15 (biceps, triceps, and shoulders exercise)

Reverse hand pushups

  • Place hands on an elevated surface (countertop, table, edge of couch, etc.) with fingers facing you
  • Perform 15 pushups, focusing on squeezing your biceps
    • NOTE: I’m doing the advanced version of this exercise by performing it on the ground

Exercise 4: Down-down-up-ups (shoulder exercise) x 20

Down down up ups

  • Get into pushup position, balancing on your knees
  • Go down onto your right, then left elbow
  • Return to pushup position with your right, then left arm
  • One set of down-down-up-up is a rep. Complete 20 reps!

Exercise 5: Arm circles for 60 seconds

Arm circles

  • With arms in a T position, make circles the size of a softball for 60 seconds with no rest

What I’m wearing: Target bra and leggings, Adidas hat, Nike Air Max 2015 (Black/Flash Lime/Hyper Punch)

Remember – this workout must be completed 3 times in a row! Good luck, and let me know in the comments if you try it!


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Related topics
Fitnessarm workout workout wednesday

About Chanelle

Chanelle is a yogini, techie, millennial, and recovering unsolicited advice-giver. To catch a Chanelle, set a trap containing one or more of the following: sesame tofu, 70s music, memes, kittens.

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