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The Challenging Arm Workout for Women You Can Do Right at Home

This circuit training workout will target your triceps, biceps, shoulders, and core—all in just 10 minutes. But you're going to pack in a ton of work. There's no real rest throughout the entire routine. You'll go through a series of arm-sculpting exercises and boxing-inspired bursts to not only build strength but burn calories, too. (Want to target the rest of your body? Tack on a 10-minute booty band workout and HIIT cardio workout afterward.)

You'll need: A set of light or medium dumbbells

How it works: Do each of the moves in the video for the time indicated. Repeat this workout one or two more times for a 20- to 30-minute arm attack.

Flip It 'n' Reverse It

A. Stand with feet hip-width apart, holding a dumbbell in each hand in front of hips with palms facing forward.
B. Perform a traditional biceps curl, lifting hands up to shoulders. At the top of the movement, rotate hands so that palms face forward.
C. Lower the dumbbells down to hips, palms facing thighs.
D. Perform a reverse curl, lifting weights up to shoulders. At the top of the movement, rotate hands so that palms face forward.
E. Lower dumbbells down to return to starting position.

Repeat for 1 minute.

Triceps 1 1/2 Overhead Extension

A. Stand with feet hip-width apart, holding a dumbbell in each hand overhead, biceps by ears. Press the weights together.
B. Lower dumbbells behind head, elbows pointing toward the ceiling.
C. Lift weights halfway up, until forearms and triceps form a 90-degree bend.
D. Lower weights back down behind head, then lift weights overhead to return to starting position.

Repeat for 1 minute.

Jabs

A. Stand with feet wider than shoulder-width apart, a dumbbell in each hand at shoulder level, underneath your chin.
B. Alternating one arm at a time, quickly punch weights forward, making sure not to fully extend the elbows. Keep your core engaged and allow for a slight rotation in the torso with each punch.

Repeat for 20 seconds, moving as fast as possible.

Concentration Curl

A. Stand with feet hip-width apart, holding a dumbbell in each hand, palms facing forward. Lower into a squat and rest triceps on knees with elbows below kneecaps.
B. Lift the weights up to shoulders to perform a biceps curl, then lower back down. Make sure to keep a flat back throughout the movement.

Repeat for 1 minute.

Close 'n' Wide Kickback

A. Stand with feet wider than shoulder-width apart, holding a dumbbell in each hand, hinging slightly forward at the hips with a flat back.
B. Keeping elbows tight to the body and palms facing in, lift weights backward, extending arms. Lower to return to starting position.
C. Then flare elbows out to the sides and lift weights backward, extending arms. Lower to return to starting position.

Repeat for 1 minute.

Uppercut

A. Stand with feet wider than shoulder-width apart, holding a dumbbell in each hand at shoulder level, underneath your chin.
B. Alternating one arm at a time, quickly punch under and then up, as if hitting the bottom of a heavy bag. Be sure not to fully extend the elbows. Keep your core engaged and allow for a slight rotation in the torso with each punch.

Repeat for 20 seconds, moving as fast as possible.

Windshield Wiper Curl

A. Stand with feet hip-width apart, a dumbbell in each hand by sides, palms facing to the sides.
B. Curl weights up to your shoulders, connecting weights together at the top. With weights still pressed together, lower hands down in front of hips.
C. With weights still pressed together, curl the weights up to your shoulders. At the top of the movement, separate the weights and lower back to starting position.

Repeat for 1 minute.

Wide Overhead Extension

A. Stand with feet hip-width apart, holding a dumbbell in each hand overhead, slightly wider than shoulder-width apart with palms facing forward.
B. Lower weights behind head, elbows pointing out at diagonals toward the ceiling.
C. Press the weights back up to starting position.

Repeat for 1 minute.

Jabs

A. Stand with feet wider than shoulder-width apart, a dumbbell in each hand at shoulder level, underneath your chin.
B. Alternating one arm at a time, quickly punch the weights forward, making sure not to fully extend the elbows. Keep the core engaged and allow for a slight rotation in the torso with each punch.

Repeat for 20 seconds, moving as fast as possible.

Hammer Curl

A. Stand with feet hip-width apart, holding a dumbbell in each hand by sides, palms facing in.
B. Curl weights up to your shoulders, palms facing in. Slowly lower back to starting position.

Repeat for 1 minute slowly then quickly for 20 seconds.

Kickback Flip 'n' Pulse

A. Stand with feet wider than shoulder-width apart, holding a dumbbell in each hand, hinging forward slightly at the hips.
B. Keeping elbows tight to the body, lift weights backward, extending arms.
C. At the top of the movement, rotate wrists so palms face the ceiling and pulse weights up.
C. Reverse movement to return to starting position.

Repeat for 1 minute.

Uppercut Jab Burnout

A. Perform 20 seconds of jabs followed immediately by 20 seconds of uppercuts.

Don't forget to subscribe to Mike's YouTube channel for free weekly workouts. Find more of Mike on Facebook, Instagram, and his website. And if you're looking for full-length 30+ minute workouts, check out his newly launched subscription site MIKEDFITNESSTV.

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