10 Minute Arms

I’m excited to team up with Rachael from Shape Fitness Durham today and share some ten minute arms with y’all! If you read my post from earlier today, Rachael and I have been working together for a few weeks to help me shed these 12lbs I’ve gained since moving to Durham. I have just found I am not comfortable in my skin carrying this extra weight and it’s starting to really affect my moods and my body image. Part of the reason I’m sharing this with y’all is because I think if I hold myself accountable, then I’ll actually maintain my diet! I am pretty regular when it comes to working out, but my diet of southern food is just too much! So sad. I’m still trying to find a balance between treating myself and being more mindful of my food intake. Buuutttt…. with that, I always love new exercises and Rachael has really helped me incorporate more reps and variety into my workouts! To kick start this new series, we are going to start with 10 minute arms!


10 Minute Arms & Shoulders


CIRCUIT 1


#1 Bicep Rotation


Standing tall with soft knees and core in tight, hold your dumbbells with your elbows at a 90 degree angle. Keeping your elbows stationary next to your ribs, rotate the dumbbells out and squeeze your shoulder blades together. Hold here for just a second and then slowly rotate the dumbbells back toward the starting position and repeat for 10-15 reps. Dumbbells should be between 5-10lbs. 


Trainer Tip: If you lower your arms so the bend in your elbows is just slightly bigger than 90 degrees, you will get an even greater burn in those biceps. This is an isolated movement for your biceps so you want to make sure they are working hard for the entire motion.

#2 Runner’s Arms


Start in a runner’s stance with one foot in front of the other, hinging slightly forward at the waist and keeping your core tight. Lock your elbows at a 90 degree angle and begin to move your arms as if you were running, bringing your elbows as high behind you as you can, maintaining 
that 90 degree angle the entire time. Pump your arms in this motion as fast as you can for 30 seconds, then repeat for another 30 seconds with your other leg in front. Dumbbells should be 3-8lbs.


Trainer Tip: Don’t use weights that are so heavy your form is sacrificed. The key here is to move your arms as fast as you can to get the heart rate up so you can burn fat and build muscle at the same time. So choose a weight that is challenging but still allows you to pump those arms as if you are sprinting!

CIRCUIT 2


#1: Push Up to Side Plank


Start out in a high plank position keeping a straight line from your head to feet, and core tight. Hands should just wider than your shoulders in preparation for the push up. Lower your body down and press back up for your push up. At the top of the push up, lift one arm off the floor, twist your feet to the side and open up your chest to face the side of the room. Hold this side plank for 1-3 seconds before putting your arm back on the floor and repeating the push up Repeat until you have completed a total of 10-12 push ups. 


Trainer Tip: If you can’t perform a push up or side plank on your feet, drop to your knees. If you are pushing up on your knees, be sure to keep a straight line from your head to knees.

#2. Shoulder Circles


Hold your dumbbells in front of your hips with palms facing forward. Keeping your core tight and a slight bend in your elbow, circle your arms out and up until the dumbbells tap each other over your head. Slowly reverse the circle until your dumbbells are back in front of your hips and repeat for a total of 10-15 reps. Dumbbells should be 3-5lbs. 


Trainer Tip: Engage your back muscles during this exercise. This works your lats just as much as your deltoids so be sure to employ those back muscles, too, to get the biggest bang for your

#2. Upright Row to Shoulder Press


Stand tall with your core tight and dumbbells in front of your hips, palms facing your body. Keeping the dumbbells close your body, pull your arms up and lift your elbows high above your shoulders, with the dumbbells stopping just below your chin. Flip the dumbbells up so they are right above your elbows and elbows in line with your shoulders. Press the dumbbells straight up so your biceps end up right next to your ears. Reverse every motion to return to the start position and repeat for 10-15 reps. Dumbbells should be 5-10lbs. 


Trainer Tip: Don’t rush this movement. You are working your back and shoulders through this entire exercise and the longer you keep those muscles under tension, the more you will get out of the exercise.

I know scheduling out an hour of weight lifting can be tricky, but it doesn’t take much I’m slowly learning. This 10 minute upper body workout can get you the toned and tank top ready arms and shoulders. For best results, perform this workout 2-3 times a week. Two pairs of dumbbells are ideal: one lighter (3-5lbs) and one heavier (8-10lbs), but whatever you have will work just fine!

Make sure to check out Rachael’s blog- she also does virtual training! 


Rachel Sevier is certified through the National Academy of Sports Medicine as a Personal Trainer and Weight Loss Specialist. She specializes in helping her clients modify their diet and exercise routines to help them lose weight and keep it off for good! Rachel was born and raised in the Durham, NC and still lives and works in the area. She offers group fitness classes locally and one-on-one personal training in her home studio. Don’t live in the area? Rachel even offers online personal training so she can help you achieve your goals no matter where you live!


p..s Also, get a pair of my workout pants (which are great and have washed up amazingly) at RBX Active is offering 25% discount with code Active25.