At this point, spring has definitely sprung. I wore a tank top for the first time the other day, and honestly I wasn’t very impressed with the muscles I was sporting. Time to work on that before sleeves are a distant memory and bathing suits take over my weekend outfit rotation. I don’t have a ton of equipment at home, but I do have a decent set of mid-weight dumbbells. That’s all I need to get back on track! If you’re in the same boat as me this spring, try out this quick “Tank Top Arms” circuit.
Grab a pair of dumbbells and complete each move for 12-15 reps before moving to the next. Then, complete the entire circuit two more times. This workout should be challenging, but you should be able to complete the desired number of reps. Move down a pound or two if you find that you can’t continue after a few reps.
Bicep Curls: Stand up straight with a dumbbell in each hand, with your arms at your sides. Your elbows should be close to your torso and your palms should be facing forward. Now exhale and curl the weights while contracting your biceps. Continue to raise the weights until your biceps are fully contracted and the dumbbells reach your shoulders. Hold the position for a moment. Then, inhale and slowly begin to lower the dumbbells back to the starting position. That’s one rep.
Tricep Kickbacks: Bend over slightly at the waist, holding a dumbbell in each hand with palms facing toward each other. Your arms should form a 90-degree angle and your head should remain up. Keeping the upper arms still, exhale as you use your triceps to lift the weight until your arm is extended. Hold for a moment and then inhale as you lower the dumbbells to the starting position. That’s one rep. If this is too difficult with the weight you chose for bicep curls, complete the move one arm at a time. That should help a ton, but you can also grab a second set of lighter dumbbells for this move if necessary.
Bent Arm Lateral Raises: Stand up straight with the dumbbells down by your side with the palms of the hand facing you. Exhale as you lift the dumbbells straight out to the side with a slight bend in your elbows. Continue to go up until your arms are parallel to the floor. Hold for a moment and then lower the dumbbells back down slowly to the starting position as you inhale. That’s one rep. Remember when I said this workout should be challenging but doable? Well, I was struggling with the lateral raises. A great modification (without dropping weight) is to bend your arms at about a 90-degree angle.
Standing Chest Presses: Stand up straight with a dumbbell in each hand. Lift weights up to chest level with your elbows bent to 90-degree angles. Exhale as you push forward to straighten your arms, while keeping them at chest level. Inhale as you pull elbows back to start position. That’s one rep.