Sculpt with SISSFiT: 16-Minute Arms

Meet Lauren and Kelly from SISSFiT — sisters devoted to inspiring and educating women to look and feel their best. We’ve partnered with these fabulous ladies to bring you quick, efficient, and effective workouts. Last month they taught us how to build stronger abs. Today, they’re showing us how to strengthen and tone our arms in 4 easy exercises.

16-Minute Arms Exercise

  • 4 Exercices, 4 rounds, :45 seconds per exercise, :15 seconds to transition
  • Equipment: One set of 5 lb – 12 lb dumbbells

1. Half + full bicep curl

a. Begin standing with your feet shoulder-width distance apart and your hips tucked under.
b. With your elbows tucked into your sides, curl both dumbbells halfway up, (arms will be at a 90 degree angle) and slowly lower back down.
c.  Next, curl your dumbbells all the way up to your shoulders and slowly lower back to your starting position.
d. Repeat

2. Overhead Tricep Extension

a. Begin with your feet in a split stance with your hips tucked under.
b. Holding your dumbbell overhead with both arms extended, keep your elbows close to your ears as you lower your dumbbell halfway down (until your arms reach a 90 degree angle).
c. Press your dumbbell back up to full extension overhead.
d. Repeat

3. Kneeling Tricep Push-ups

a. Begin kneeling with your shoulders stacked directly over your wrists.
b. Keep a flat back and your elbows tucked into your sides as you lower to hover a few inches above the ground.
c. With your elbows still tucked into your sides, press back up to your starting position.
d. Repeat

4. High Plank Shoulder Taps

a. Begin in a high plank position with your shoulders stacked above your wrists and a flat back.
b. Bring your right hand to tap your left shoulder then back down to your mat.
c. Bring your left hand to tap your right shoulder then back down to your mat.
d. Repeat, keeping your belly button sucked into your spine and a flat back the entire time.

Watch Step by Step below!

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