Be Well Workout of the Week: Shred Your Arms in 7 Moves

Because sweater season won't last forever.

For this week’s workout, pick a set of weights that you’ll be able to use for multiple exercises and don’t let go — I mean, until you actually need to use your hands for something. Then you should definitely let go. Holding on to your weights, complete the following circuit four times. Happy sweating, guys!

Be Well Workout of the Week: Shred Your Arms in 7 Moves

Repeat this circuit four times
20 alternating reverse lunges with overhead press (10 on each side)
20 plank rows
10 curtsy with lateral raises on your right side
10 curtsy with lateral raises on your left side
20 bicep curls
20 dead lifts
20 plank weight crossovers (10 on each side)
20 tricep kick backs in a lunge

Explanations of exercises
Click links below for how-to videos.

Reverse lunge with overhead press: Hold a set of weights at your shoulders, palms facing forward. Step back into rear lunge with right leg. As you return to standing, press the weights over head. Then step back with your left foot to alternate, repeating the motion.

Plank row: In a push-up position with your hands on free weights, row one weight up and back, keeping your hips square to the floor and squeezing your shoulder blade. Lower and repeat on the other side.

Curtsy with lateral raise: Standing with weights in both hands, step your right foot back and toward the left (like your doing a curtsy) and lunge. Return to standing and raise both arms up until they are parallel to the ground. Return to starting position and repeat on the other side.

Bicep curls: Hold dumbbells at your side with palms facing forward. Pretend your elbows are glued to your midsection and curl the weight toward your shoulders, keeping your upper arm still. Slowly return your weight to the starting position and repeat on the other side.

Dead lifts with dumbbells: Hold dumbbells with arms extended down so they’re resting on your thighs, feet shoulder-width apart. Keeping shoulders back and abs tight (and without locking your knees), bend at the hips and let the weights lower towards the floor, going as far as you can without bending your knees too much. Drive your heels in to the floor and stand to return to the starting position.

Plank weight crossovers: In a high plank, place one weight behind your right hand. Grab the weight with your left hand and place it behind where you left hand lands in the plank. Then grab the weight with your right hand and place it behind your right hand. Repeat.

Tricep kick-backs: Standing in a lunge, weights in both hands, hinge forward at your hips and squeeze your elbows to your sides, bending your elbows at a 90-degree angle. Extend your forearms straight back, squeezing your shoulders and triceps. Return to start and repeat.


Audrey McKenna Hasse is the owner of A.M.Fit, a personal training and healthy consultation business on the Main Line. You’ll find her workouts every Monday right here on Be Well Philly.

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