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Arm Sculpting Workout

I like this workout a lot, mostly because it focuses on arms. I’m sure most of you have a favorite body part or area you like working out, for me, it’s definitely arms! My least favorite is probably abs but I try to force myself to work them anyway!

The only thing you’re going to need for this workout are a pair of light dumbbells and a timer. If you don’t have dumbbells, you could even use water bottles, large cans, or something that weighs just a couple pounds. The weights are only for 1 exercise so you could also take that move out or substitute another arm or cardio move for it.

This workout consists of 10 moves, each done for 1 minute. It starts with a cardio, then 2 strength, then back to a cardio, 2 strength, etc. So it’s nice and short but tough!


Here’s a breakdown of the moves:

  • Mountain Climbers– I consider these a cardio but they will have your shoulders screaming after a minute. Start in the pushup position, then from there, bring one knee in towards your chest, then switch legs. Try to go as fast as you can.
  • One Arm Side Tricep Pushup– I like these a lot! They look a lot easier than they actually are so head’s up! Start laying on the left side of your body and place your left hand on your right shoulder. Place your right hand on the ground in front of your left elbow. From there, push your upper body up using your right arm, then slowly lower back down. Switch arms after 30 seconds.
  • Pushups- Pushups never get old do they? I know you all took PE growing up so I’m sure you’re quite familiar with the pushup. A minute of pushups (at least for me) is difficult off the knees so I try to do as many as I can before dropping down to girly pushups.
  • Plank Jacks– Cardio! This is another move I have a love/hate relationship with. Start in plank position but with hands on the ground instead of elbows. From there, jump your legs out to opposite sides, then jump them back to the middle. Your shoulders and abs should start to burn after a minute!
  • Pike Pushup– Start in the plank position with hands on the ground. From there, move your butt and tail bone up into the air so you’re sort of in a downward dog position. That’s the position you will be in the entire time. From there, bend your elbows so you’re doing a variation of a pushup. This move works your shoulders though instead of your chest.
  • Triceps Dips- Start sitting on your bottom with your hands and arms behind you (fingers facing your butt). Lift your bottom off the floor so you’re holding your hips in the air (knees are bent). From there, bend your elbows, then straighten.
  • Burpees with a Pushup– Cardio! This is cardio with a little strength thrown in because, why not? You don’t have to do the pushup if you don’t want to. Start standing up, then drop down placing both hands on the floor and shoot your legs out behind you so you end up in pushup position. Do a pushup (or don’t) then bring both legs back up and shoot up into the air.
  • Sumo Squat with a Lateral Raise- This is the exercise you will need your light weights for. Bring your feet a little wider than hip distance apart, toes pointing slightly out to the sides, and start with arms straight by your sides. Squat down (so it’s a wide squat) simultaneously raising your arms up at your sides to shoulder level, then come back to start.
  • Plank Walks– Start in the pushup position. From there, lower your right elbow to the floor, then your left. Now, come back to starting position by moving back to your hands one at a time.  These get tough!
  • Star Jumps– This is sort of your break from arm work although it’s not a break at all because these are really hard. Start with legs bent, so your butt is almost touching the floor (you can always start a little higher if this is too much). From there, jump up in the air throwing your legs and arms out in the shape of a star. Land softly back in starting position.

That’s it! The first part of the video shows you a quick run-through of everything if you wanted to see an example. Later in the video I break each exercise down in case they don’t make much sense in these descriptions.

Hope you like it!


What’s your favorite body part to work out? Least favorite?

4 comments to Arm Sculpting Workout

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