Yes, full-body exercises are great and certainly time-efficient, but sometimes focusing on specific areas is just what we need for a quick workout. Enter today’s five-minute routine. Mom and fitness expert, Astrid Swan, shares ways to tone your arms at home. All you need is a simple dumbbell set (at your preferred weight), and you’ll be on your way to stronger biceps. Since the skin on your upper arms is thinner than other areas of the body and naturally loses elasticity as we age (which leads to sagginess), it’s important to add collagen to your daily wellness routine in addition to workouts that tighten the delicate area. Learn Astrid’s five-minute arm rotation below.
The Routine:
Pushups
Bicep Curl
Shoulder Press
Overhead Tricep Extension
Combo
How to: Start in plank position. Hands can be slightly wider than shoulder width. Lower body down like a moving plank by bending elbows. Press through your palms back up to starting position. Repeat for 10 reps.
How to: Start in standing position, holding weights with palms facing up (5-15 pounds depending on strength level). Curl weights up toward chest height and lower back down to starting position. Repeat for 10 reps.
How to: Start by holding the weights up in goal post position. Keep a neutral spine and a small bend in your knees. Press weights straight up and return back to goal post position. Repeat for 10 reps.
The Move: Overhead Tricep Extension
How to: Bring the weights up overhead and place them together in a parallel grip. Bend your elbows to lower the weights behind your head. Extend back up to starting position. (Drop down to one weight if needed.) Repeat for 10 reps.
How to: Combine each move for one minute. Start with one pushup, jump feet forward outside hands, stand up, and go right into a bicep curl to shoulder press to overhead tricep extension.
Repeat the circuit up to three times to get the best arm-toning results.
Be sure to share your fitness photos on Instagram using the hashtag #pooshthemoves for a chance to be re-grammed on our social.
Astrid Swan has been in the fitness industry for 14 years. Her career began as an international model, when she learned how important her health is in both body and mind. Her workouts can be done anywhere—at home, while traveling, and at the gym. They focus on mobility, strength training, and HIIT, mixed in with body weights and burnouts. Her clients range from celebrities to pre- and post-natal clients, to anyone looking to become their best self. She is also a mom to a 1-year-old daughter.
