One of the best looks for fall is a good pair of jeans and a silky sleeveless top. Having a great pair of arms to show off is the icing on the cake. Toning the biceps, triceps, and shoulders do not have to involve a heavy set of dumbbells or massive amounts of reps. There is not even a push up in sight for this routine. Instead, the idea of using muscle positioning by placing the wrists and shoulders in specific directions will do just the trick to trim and tone.
To start, sit or stand and follow along the guideline below.
Gear: Timer
| Time | Move | Description |
| 0:00 – 0:30 | Forward arm circles | Arms straight out, making small circles to the FRONT, pushing wrist down during each circle |
| 0:30 – 1:00 | Screwtop | Arms straight out, turning one arm from shoulder to ground as other arm is twisted to sky, alternate |
| 1:00 – 1:30 | Backward arm circles | Arms straight out, making small circles to the BACK, pushing wrist down during each circle |
| 1:30 – 2:00 | Screwtop with single arm W pulse | Screwtop arms with sky twisting arm coming into waistline with bent arm for 2 pulses, alternate |
| 2:00 – 2:30 | Head hug taps to extension | Wrap arms behind head, tap opposite shoulders, move hands to tap same shoulders, extend with palms facing up |
| 2:30 – 3:00 | W pulses | Arms bent to waistline, palms to sky, pulsing into waist with focus on the bicep |
| 3:00 – 3:30 | Twisting pulls to W pulse | Arms reach front in diagonal position, bring arms back to W position, alternative sides for diagonal reach |
| 3:30 – 4:00 | Innerward prayer to side arm extension | Hands in prayer position with fingers pointing to heart, extend arms out leading with elbows |
| 4:00 – 4:30 | Air dips | Arms extended down and to back of body, hands flexed, small pulses by bending elbow and extending out |
| 4:30 – 5:00 | Spanish arms | Arms rounded downward on body, reaching arms to front of body and overhead, twist wrist at top so palms face sky |
Mari-Chris Savage, MS, RD, LDN 