Be Well Philly Workout of the Week: Sculpt Your Arms in 30 Minutes Flat

A quick, muscle-burning workout for your Monday.

How many rounds of this circuit can you complete in 30 minutes? That’s the question you’ll have to answer this week. You’ll do 10 reps of each exercise and complete as many rounds as you can before your stopwatch hits 30 minutes. Easy, right? Well, we’ll see. Good luck!

Be Well Philly Workout of the Week: Sculpt Your Arms in 30 Minutes Flat

Instructions: 10 reps x 30 minutes
Dead lift
Chest press
Lunge row left
Lunge row right
Lateral shoulder raise
Skiers (on each side)
Bicep curl into overhead press
Tricep dips

Explanation of exercises:
Click links for how-to videos.

Deadlifts 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.

Chest press: Lie on a bench with your and feet on the floor. With weights in hands, bend your elbows 90 degrees, so your arms make L shapes straight out from the shoulders. Push the weights up to the ceiling until your arms straighten. Return to starting position and repeat.

Lunge row: Standing with your left leg forward in a lunge and left forearm on thigh, row a weight with your right arm like you’re starting lawn mower. Switch to opposite side lunge for left arm.

Lateral raise: Holding dumbbells, stand with your feet shoulder-width apart. Raise your arms out from on your sides to shoulder height, return to start and repeat.

Skiers: Stand in a split stance, with right foot about a foot in front of the left. Jump in place and switch legs so your left foot is in the front. Repeat the motion, pumping your arms in rhythm: left arm forward when left foot is forward, right arm forward when right foot is forward. Left and right counts as one rep.

Bicep curls to overhead press: 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. Once the weights reach your shoulders, turn them so that your palms face away from your body and press the weights up over your head. Return to the starting position and repeat.

Tricep dips: Using a bench or a chair, step your legs out a few feet in front of your body. Steady your hands on the bench or chair and, with your back just a few inches from your fingertips, lower your body to the ground. Then raise your body back to the starting position by pushing into the bench or chair. 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.

Like what you’re reading? Stay in touch with Be Well Philly—here’s how: