Shine and Rise

Spring break is quickly approaching and unfortunately life isn’t slowing down to allow for more time to workout. Fortunately, circuiting allows you to get an effective, powerful workout in a short amount of time! Try this easy arm circuit that works all arm muscles, both big and small, to leave your arms looking lean and toned! This workout is great for both men and women, beginners and veterans, and can be done anywhere — all you need are weights and a raised surface! Do 25-50 jumping jacks between each circuit to keep your heart rate elevated! For an extra challenge, try this circuit on a yoga ball to further work your inner stabilization muscles!

1. Lawnmower Pull –> 12 on each arm

-Focus on pulling from your shoulder blades instead of your arm to tone your upper back

2. Bicep Curls –> Alternate to 24 reps (12 on each arm)

-Keep knees bent and wrists flexed to focus on working the upper bicep

3. Chest Press –> 12 reps

-Using free weights instead of a bar on a track helps work smaller, hard to reach muscles as your arms, chest, and shoulders need to compensate to stabilize the weight

4. Open Fly –> 12 reps

-This is a great way to work the chest and total bicep muscle

5. Forward Press and Hold –> 12 reps

-Bring the weight forward from the center of your chest in an upward/outward motion

- When the weight is fully extended to the front of your body, hold for 3 seconds and tighten triceps to get a deeper burn in both your triceps and your chest

6. Tricep Dips –> 15 Dips

-Remember to keep your core tight and dip from your arms, not your bottom

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*Repeat the circuit three times for best results

*Also, do 25-50 jumping jacks between each circuit to help keep heart rate up

*Print this page and bring it to the gym with you for an easy workout guide!

*This workout is easy to do anywhere – the gym, the home, outdoors! All you need is weights and a raised surface!