You can stop and relax. There is no such thing as worrying for the look of your arms. This is a problem anymore. We will give you a workout that is yoga-inspired, has four-minute circuits and it will firm your arms like nothing before. Another great thing is that no dumbbells are required.
You should perform as many reps as you can in 30 seconds for the first 5 moves before moving onto the next exercise. The last exercise should last for 60 seconds straight. If you got more time, you can repeat the entire circuit up to three times. If you want to have visible results, it is recommended to perform these at least twice a week.
1. Down Dog Hip Drop (30 seconds)
How to do it: Start by getting in a plank position and lift your hips up toward the sky. You should move into downward-facing dog and keep the body that way. Then reach the left hand toward your right toes, circle the left arm up overhead until your fingers are pointing toward your right heel. While moving your arm overhead, start dipping your right hip to come into a right-side plank with staggered feet whiles your toes point to the left. Place your palm back in the starting position by reaching the arm up and overhead. Repeat this on the opposite side and do the exercise alternating sides for 30 seconds.
2. Push-Ups (30 seconds)
How to do it: Your starting position should be in a plank position with your wrists under your shoulders, and your body in a straight line. Your core should be engaged and your spine neutral. Then start bending your elbows to lower your chest toward the ground. Return to the starting position by extending your arms.
3. Forearm Plank to Dolphin Pose (30 seconds)
How to do it: Your shoulders should be stacked over your elbows, forearms parallel, palms pressed into the ground, and your body in a forearm plank position. Just like doing push-ups, start lifting your hips straight up to the sky and return to the starting position.
4. Plank Up-Downs (30 seconds)
How to do it: Start in the same position as in the previous exercise. You should place your right palm beneath your right shoulder and your left palm beneath your left should, while extending the elbows to come up into a hands plank position. Take control of your body and place your right forearm to the starting position, then the left and repeat again.
5. Shoulder Tap to Side Plank (30 seconds)
How to do it: While keeping your body in a straight line, get into a hands plank position. Take your left hand, tap your right shoulder and open your body to the left as your reach your hand up to the sky. Return to the starting position and repeat with the other hand.
6. Superman Swimmers (60 seconds)How to do it: Lie on your stomach on a mat and reach your arms and legs. You should not touch the floor while raising your right arm and left leg as you lower your left arm and right leg. Do the same with the opposite arm and leg.