Sick of biceps curls, triceps dips, and push-ups? This routine is made up of three unique moves that are sure to sculpt your arms and banish boredom. Plus, you can do it anywhere. All you need is one weight that is challenging but not so heavy that you can't maintain good form throughout the series.
Perform 10 to 15 repetitions of each move, take a short break, and then repeat the entire sequence 2 or 3 times. Keep your core engaged, shoulders down and away from your ears, and remember to breathe!
Holding the weight with both hands in front of your sternum with fingers pointing up, extend your elbows out. (If you're using a dumbbell, hold it horizontally between your palms.)
Push the weight up overhead while pulling your shoulders down your back.
Bring your arms back down to the starting position and repeat. The whole time, keep pressing your hands against the weight for added work in your arms and chest.
Hold the weight between your hands (again, if you're using a dumbbell, hold it horizontally between your palms) and raise them above your head, elbows extended.
Pressing your hands into the weight, bring your elbows toward each other in front of your chest. Depending on your range of motion, your elbows might not meet, which is totally fine. Just remember to keep your shoulders back and down and don't internally rotate them forward.
Holding the weight in one hand, extend that arm out in front of you. Extend your other arm out to the side. Start to make horizontal figure-8 shapes with the weighted hand while turning the palm up and down, while sitting tall and keeping your shoulders down. After 10 to 15 reps, switch the weight to the other arm and repeat.
It may take some practice to get that perfect figure 8, but don't worry, and keep trying.