Want those sexy toned arms? Don’t have a gym access! No problem. A 20 minute At Home Arm Workout for Women that will help you get those toned arms in no time!
If you’re trying to get stronger make sure you give your body the fuel to do it with Creamy Peanut Butter Smoothie and plenty of water by using my 4 Detox Lemon Water Recipes.
Arm Workouts for Women
It’s finally here. My first round of at home fitness routines geared specifically for you! For those of you who don’t know, I graduated with a degree in Sports Wellness and Management and actually started the process of becoming a personal trainer but decided I liked food better. Haha. No brainer. Now I just work out and eat all day! Good job, right!
In order to make sure you are fully equipped to start this Sexy Arms Workout for Women I’d head over to make sure you have all the equipment you need with my at home Workout Gym Equipment Guide.
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First things first, before any strength workout I highly recommend you starting with at least 15 to 20 minutes of cardio before you start your strength workout. What does cardio mean?
How can I tone my arms fast?
Want to get toned arms? It’s not just a one stop shop for getting those beautifully toned arms, and it’s not something that happens overnight. But there are a few things you can do to speed up the process. Here are my recommendations to focus on so that you can reach your end goal:
- Overall weight loss.
- Increase fiber and protein intake.
- Drink lots of water.
- Include cardio along with weight strength training.
- A good nights rest.
Is it good to workout arms everyday for women’s health?
Honestly. No. Your body needs rest and recovery just as much as it needs to be worked. No body part strengthens or gets extremely tone by working it hard every day. Just think, every time you put your body through an intense workout those muscles tear slightly causing it to lose strength. They will need approximately 36 to 48 hours to recover and will actually get stronger afterwards. You have to give your body time to rest and recovery.
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How many exercises for a womens arm workout?
Whenever I put together my workout routines I try to use 2 to 3 exercises per muscle group. So for today’s sexy arm workout I have 3 exercises for biceps and 3 to 4 exercises for triceps.
Sexy at Home Arm Workout for Women
This arm workout series has 7 total exercises and focuses primarily on the bicep muscle and tricep muscle. However, most of these exercises will also be activating your core and other recruitment muscles around your bicep and tricep for stability. I recommend starting with a 15 to 20 minute cardio warm up before performing this workout routine. If you don’t have time for that length of cardio, at least 5 minutes is a must to warm up your muscles and tell them… “yo, it’s time to work!” haha.
Perform each exercise for 15 reps, repeat 2x through or 3x for best results. Be sure to take a 30 second rest in between each exercise.
- Bicep Curl – Begin in standing position with the weights in front of your thighs, palms facing out and elbows close to your sides. In one fluid movement curl the weights all the way up to your chest, leaving a little space between your hands and shoulders. Pause, then lower down slowly to your thighs. Repeat.
- Hammer Curl – Begin in standing position with the weights in front of your thighs, palms facing in towards your stomach and elbows close to your sides. In one fluid movement curl the weights all the way up to your chest and shoulders in the same form you started (palms facing in). Pause, then lower down slowly to your thighs. Repeat.
- Cross Body Curl – This is an isolateral exercise, meaning you’ll be working one side of the body at a time. Begin in standing position with the weights in front of your thighs, palms facing out and elbows close to your sides. One at a time, curl each weight up towards your opposing shoulder. Pause, then lower down slowly to your thighs. Repeat on the other side.
- Tricep Extension – Start in standing position. Bring the weight overhead, extending both of your arms straight so the dumbbell is directly over your head. Keep the rest of your body still and your elbows close to your ears, slowly bend your elbows, lowering the weight behind your head until your arms are just lower than 90 degrees.
- Skull Crushers – Starting position for this exercise is lying down flat on your back with your knees bent and feet planted on the floor. Hold a dumbbell in each hand (or a heavier weight with two hands) with your arms reaching toward the ceiling and weight directly over your forehead. Slowly bend at the elbows to bring the weights to your temples; pause, then, slowly bring the weights back overhead. Repeat.
- Tricep Pushups – Starting position for a tricep pushup is plank form with your palms on the ground. Pull your arms in as close to your sides as possible so your elbows are pointed back. Slowly lower yourself toward the ground, keeping your elbows pointed back the entire time (they should not flare out to the sides). Once your elbows are at a 90 degree angle, slowly push yourself back up to starting position. Repeat. (a modification of this would to perform exercise on your knees instead of full extended plank form.
- Tricep Kickbacks – Begin in standing position with weights in each hand. Slowly bend at the waist to 45 degrees keeping your knees slightly bent. Keeping your back straight, bend your dumbbell, holding your arm 90 degrees at the elbow so your triceps are aligned with your back and your biceps are perpendicular to the floor. Engage your core and your triceps and hinge at the elbow, lifting the dumbbell up and back as you try and straighten your arm. Your triceps should stay still; only your elbow moves. Extent your arm upward until your arm is straight, pause, then lower back to 90 degrees. Repeat.
What weights to use?
This is honestly up to you and what you think your body can handle. Typically, you will use a lighter weight on tricep exercises than you will on bicep exercises because you biceps are a larger and stronger muscle. You can use resistance bands for these exercises as well. Here are the weights I’d recommend.
- Beginner: between 3 lb. and 8 lb. dumbbells
- Intermediate: between 8 lb. and 15 lb. dumbbells
- Advanced: between 15 lb. and 25 lb. dumbbells
Disclaimer: I am not a certified personal trainer. Always check with your doctor before starting a new fitness regime and please listen to your body.
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I hope you can help.me. I am a 71 year old mother of 3 girls grandmother of 5 lovely grandkids. My problem is with all my health problems it is hard to excircise. I have a bad back that I have to take pain pills to help me get through the day. I also have bad knees; the left one was replaced last November. Getting up and down from the floor, no way.
I do some excircises but mostly for my knee .
My question is this is there any exercises that you can recommend that can give me a whole body work out?
I don’t if you have had many older people come to you but anyway e can help would be appreciated
I do still try to eat healthy because I am a diabetic.
Thank you so much for your time
God bless. Have great and safe day
Hey Jan, I’m not sure I feel comfortable recommending exercises for you with the limitations you have. I definitely don’t have a personal training degree, just sharing what I know. But I’d encourage you to reach out to your nearest gym and see if you could meet with one of the trainers to give you a few exercise recommendations or even a chiropractor. I would also HIGHLY recommend pilates!