Get Ready to Go Sleeveless!
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As the largest muscles in your arms, the triceps are responsible for the most upper-body definition. With this targeted toning routine, you'll not only feel the burn in your arms, you'll also strengthen your core and tighten up that waistline. Add these moves to your regular routine today and by the time summer soirées roll around, you'll be eager to show off your sleek, sexy arms in sleeveless clothing.
How it works: Three days a week, do 3 sets of the prescribed number of reps for each exercise. Focus on using proper form, and don't worry about completing the exercises at a quick pace.
You'll need: A set of 2-pound dumbbells and a jump rope.
RELATED: The 10-Minute Arms and Abs Workout
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Reps: 25 per side
Grab a dumbbell with right hand and stand in a split stance with left foot forward. Bend left knee and lower torso until parallel to the ground. Keep back leg straight and shoulders facing forward.
Lift right arm to shoulder height, pointing the weight up to the ceiling. From there, pulse right arm 1 inch up and down, keeping arm as straight as possible. Do 25 pulses, then switch sides.
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Place hands directly below shoulders, feet hip-width apart. Keeping elbows pointed back and as close to your sides as possible, slowly lower body to the ground. Once your chest touches the floor, press back up to a straight-arm plank. Be sure to keep core and legs engaged the entire time. If this is too challenging, modify by dropping down to your knees. Do 10 reps.
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Hold one dumbbell with both hands overhead. Draw shoulders down and back and engage core. Keeping elbows pointed forward, bend elbows and allow the weight to lower down back. Extend arms to bring the weight back overhead. Keep core and glutes engaged the entire time. Do 20 reps.
Side Plank with Dumbbell Raise
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Reps: 10 per side
Grab a dumbbell with left hand and come into a side plank with right elbow directly below shoulder, feet stacked. Raise hips off the ground so that your body forms a straight line from ankles to shoulders. Extend left arm straight out directly above the shoulder, still holding the dumbbell. Lower left arm back down until it's parallel to the ground. Make sure to keep hips lifted and chest up the entire time. Do 10 lifts on each side, and then grab a jump rope for a quick cardio blast.
1-minute cardio blast: Jump rope as fast as possible for 1 minute, swinging the rope with your wrists rather than your arms.
Triceps Lateral Lift
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Reps: 25 per side
Grab a dumbbell with right hand and stand in a split stance with left foot forward. Bend left knee and lower torso until parallel to the ground. Keep back leg straight and shoulders squared to the front.
Lift right arm behind body up to shoulder height, palm facing the floor. From there, squeeze entire arm in toward body. Continue this small movement in and out until you've completed 25 reps. Switch sides and repeat.