Are you looking for an elite workout to help you sculpt your arms and rid your upper arms of excess fat? Well, look no further! This workout routine is specially designed to target your arms and help shred those extra pounds in no time. With dedication and effort to a regular routine, you can get gorgeous arms in no time!
Let’s start with some pushups. Pushups are great for toning your triceps and can be done anywhere, anytime. Doing three sets of twelve pushups at least four times a week can go a long way in sculpting your arms. If you’re new to exercise, don’t worry. Try modified pushups on your knees at first, then work your way up to traditional pushups.
To target your shoulders and biceps, include some chest and shoulder flyes into your routine. Holding a set of dumbbells in each hand, start in an upright position with your arms bent at your sides. Keeping your back straight, lift your arms out to the sides in a smooth motion for at least 12 repetitions. Again, start with light weights, then increase as your arms get stronger.
Bicep curls are a great way to hit your biceps and sculpt your arms. Perform 3 sets of 15 bicep curls with the proper weight to start gaining strength in your biceps. This combined with chest and shoulder flyes and pushups will lead to a well balanced arm workout that will give you the arms you want.
Arm circles are a great way to complete the arm workout and help melt arm fat quickly. Stand with your feet a bit wider than hip width and begin by starting with small circles, increasing them gradually as you warm up. After a few minutes of smaller circles, try wide circles, making sure you’re stretching both inward and outward. Doing this for three to five minutes a day can significantly improve circulation and start to tighten your arms.
After the arm workout is complete, you need to cool down and stretch. Stretching after any workout is essential for prepping the muscles for the next routine. It also helps reduce soreness and fatigue post workout. Hold each of your stretches for at least 20-30 seconds to ensure you gain the most benefit possible.
Now that you’ve got the basics down, add in various exercises such as tricep dips, bent-over rows, overhead presses, hammer curls, and overhead tricep extensions to really start sculpting your arms and saying goodbye to arm fat.
For even better results, try strength training with light weights three to four days a week. This will help you build strength and increase your muscle mass, leading to more defined arms. Make sure you take the time to incorporate warm up and cool down stretches into each session as well.
Add some colorful and fun resistance bands into the mix to amp up your routine and see even better results. These bands can be used to help you target hard-to-reach areas and improve your overall range of motion.
Combining cardio exercises such as running, swimming, cycling, and rowing with your arms workout routine will help you get rid of arm fat faster. Cardio helps to melt away fat and boost your circulation for a more toned look. Try to do at least 30 minutes of low or moderate intensity cardio three times a week.
Take a look at your diet. You can also jump-start your results by eating a balanced and healthy diet. Include lots of lean proteins, complex carbohydrates and healthy fats to fill up and give your metabolism a boost. Cut down on processed and sugary foods, as well as alcohol, as these contribute to arm fat and can hold back your progress.
Finally, get adequate sleep and stay hydrated throughout the entire process. Both of these things will help to ensure that your muscles rebuild, recover, and rebuild stronger. Eight hours of sleep each night and drinking 8 glasses of water a day will go a long way!
Now that you’ve completed the program with the basics in mind, it’s time to further sculpt your arms. Consider implementing yoga exercises like downward-facing dog, plank, and the sun salutation into your regular routine to work different muscles and create longer, leaner arms.
Are tabata exercises more your style? Tabata is a type of high-intensity interval training. Consider doing this type of cardio for bicep and triceps workouts. Pushups, planks, burpees, and other exercises can be included as part of a Tabata routine. Try doing 4 sets of each exercise interspersed with short rest periods for amazing results!
Don’t forget about strengthening your core! Yoga poses such as the boat pose and bridge pose target the upper arms as well as the core muscles. By strengthening the core, it’s easier to keep your upper body in place during arm workouts, for more effective and efficient movements for sculpting your arms.
Do you need extra motivation to help you reach your goals? Consider signing up for a spin or boxing class to really get moving and start sweating. Finding a workout partner or joining a fitness group can help you stay motivated and achieve even greater results.
Finally, take time to relax and reward yourself for all of your hard work. Pick your favorite spa treatment or activity and indulge in a relaxing massage, mani/pedi combo, or yoga class to help you recover from all of your strenuous workouts. Celebrate your successes and stay motivated!
