Celeb-level arms require hard work, you guys.

By By Lauren Mazzo
Updated: September 21, 2016

There's a reason Kate Hudson took her expertise from the movie set to the activewear business (if you haven't heard of her workout clothing line, Fabletics, you need to start shopping, stat): Her body is seriously insane. And she loves to show off her super-toned arms. Which is why we tapped Barry's Bootcamp trainer Rebecca Kennedy for moves that will get us guns like Kate's. The results: A quick circuit that will have your arms feeling like Jell-O, but looking fine AF.

To get started, grab a medium-weight set of dumbbells and do either 8 reps or 20 seconds of each exercise below. Once you've finished the list, rest for 60 to 90 seconds before doing it all again-twice. (Need some more fitspo? Don't worry, we've got a whole lot of Kate Hudson fitness inspiration coming right up.)

Bent-Over Row

A. Stand with feet hip-width apart. Hinge at the hips, knees slightly bent, back almost parallel to the floor. Hold dumbbells in both hands directly below chest.

B. Pull the right dumbbell up next to ribcage, elbow toward the ceiling, keeping left dumbbell hanging straight down. Lower back to starting position. Repeat on the left side. Do 8 on each side.

Reverse Flyes

A. Stand with feet hip-width apart. Hinge at the hips, knees slightly bent, back almost parallel to the floor. Hold dumbbells in both hands directly below chest.

B. Lift dumbbells to shoulder height, pulling elbows toward back but keeping hands wide. Lower arms to starting position. Do 8 reps.


A. Stand with feet hip-width apart and dumbbells in hands. Hold the right dumbbell by side with palm facing in, and the left dumbbell in front of left leg, with palm facing thigh.

B. Keeping arms straight, raise left arm forward and right arm to the side so they both reach shoulder height. Keep core tight and don't lean toward either side. Do 8 reps, then switch sides and repeat.

Single-Arm Plank

A. Start in high plank position, but place left hand toward center of chest and wrap right hand around lower back.

B. Hold for 20 seconds. Switch sides, and repeat with the right arm down.

Single-Arm Rows

A. Start in single-arm plank position on the left side, holding dumbbell in right hand.

B. Pull dumbbell up next to ribcage, pulling elbow toward the ceiling and keeping core and hips stable. Do 8 reps, then switch sides and repeat.

Close Overhead Press

A. Stand with feet hip-width apart, knees slightly bent, and dumbbells in racked position in front of shoulders with palms facing in.

B. Press dumbbells overhead, keeping palms facing in. Keep core tight and glutes engaged. Do 8 reps.

Sprint with Arms in L Position

A. Stand with arms raised in front of you, forearms and biceps forming a 90-degree angle with fingertips pointing toward the ceiling and palms facing in.

B. Maintain this arm position and sprint in place. Continue for 20 seconds.

Military Press

A. Stand with feet hip-width apart, dumbbells in racked position at shoulder height, palms facing body.

B. Open elbows wide and spin dumbbells so palms face forward and press them up overhead, tapping dumbbells together at the top.

C. Reverse the movement, lowering dumbbells with elbows wide and then spinning dumbbells in to racked position with palms facing in. Do 8 reps.


A. Stand in high plank position, hands slightly wider than shoulders and feet together.

B. Lower torso until elbows form a 90-degree angle, then push back to starting position. Keep hips lifted and core engaged. Do 8 reps.

Rest for 60 to 90 seconds, then repeat the circuit one or two more times.


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