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15 Minute Arm Workout for at Home



 
Are you strapped for time? Couldn't get into the gym? You can get in a good arm workout right from your home in just 15 minutes!
 
 
 
Inchworm:
 
 


Stand with your feet hip width apart bend over and touch the floor in front of your feet with both hands. Keep your legs straight and core tight. Walk your hands forward as far as you can without letting your hips drop. Pause for 10 seconds then slowly walk your feet toward your hands. That was one rep try to do between 10-15.
 
 
 
 
 

Alternating Arm Raise:
Stand holding a pair of dumbbells at your sides, one palm facing in and one palm facing the front of your thigh with your feet hip width apart. Keep your arms straight and shoulders down, simultaneously raise one weight in front of you and the other out to your side both to shoulder height. Return to start. You did one rep, repeat with opposite arms and continue alternating trying to get between 10-12 reps.
 
 
 
 
 
 
Arnold:
Standing with your feet hip width apart hold a pair of dumbbells in front of your thighs with your plams facing away from you. Curl the weights to shoulder height, then rotate your hands so that your plams face forward and press the dumbbells toward the ceiling until your arms are extended directly overhead. Pause for 10 seconds then reverse the movement to return to start. That's one rep try doing between 10-12
 
 
 
 
 
 
 
Row with Triceps Kickback:
Hold a dumbbell in your right hand and place your left knee and hand on your couch so your hips and shoulders form a 90 degree angle with your legs and arms. Keep your back flat and core tight bend your right elbow to lift the weight to the side of your chest then raise the weight behind you until your arm is completely straight. Reverse the move to return to start, do 10-12 reps and then repeat on the other side.



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