If you don’t want a saggy, droopy upper body then YOU better make sure you are doing this!
You can wish away those flabby, loose, jiggly arms but unless you have a genie with magical powers to grant your wish, then I suggest you make resistance training a part of your weekly workout! I am sure you know this; but, the sooner you start and keep with a regular exercise routine the better AND ladies it is never too late to start! In all my 6 years of personal training, I have never heard one woman say she did not want to have more toned arms! I believe it is one of the “easiest” parts of you body to change and see results, but you must start it, do it, stay with it, to keep it!
The weather is starting to get a little cooler around here and I am sure where you live too, it’s cooling off; so if you hate to be inside in the gym working on toning your arms, then take your workout outside! I have used resistance tubes so many times at home, but also while on vacation (hence this workout blog post) because I can pack them so easily into my suitcase. Remember resistance training is the ONLY thing that will tone + tighten your chest, shoulders, biceps & tricep muscles. So, lets get started!
EQUIPMENT: Resistance Tubes, tree (😊) or other sturdy item to wrap tube around outside, or in your home, or at the gym. I actually used the tubes from the hotel gym I was staying at, but most of the times I bring my own tubes with me as many hotel gyms do not carry them. Throw the tube in a fitness bag with a water bottle and take your workout outside!
DO: 3 sets of 15 reps for each exercise and do each movement SLOWLY, as this creates stronger tension and control for a better workout.
TIP: to increase the strength of your movements, then step further away from the tree and to make the move easier, step closer to the tree.
TONE + TIGHTEN YOUR ARMS WORKOUT
CHEST PRESS: (want to perk up the “girls”, then you must do chest exercises) Find a sturdy object, like this tree, and wrap the tube around it at about lower back level. Bring one foot forward into a slight lunge position, core tight and engaged, grab the handles with the elbows backwards, then using your chest muscles to extend your arms forward, then slowly bring the tube back to starting position.
CHEST FLY: (keep the perkiness going with another chest exercise and no it won’t make you bulky, just perky!) Find a sturdy object, like this tree, and wrap the tube around it at about lower back level. Bring one foot forward into a slight lunge position, core tight and engaged, grab the handles (this time rotate your hands so your fingertips are facing one another) with the elbows backwards, then using your chest muscles to extend your arms forward, then slowly bring the tube back to starting position. I like this move because it concentrates the chest muscles without much assistance from other muscle groups.
UPRIGHT STANDING BACK ROW: (looking for a sexy, strong back, then this move is for you!) Wrap the tube around the tree but cross the handles before grabbing them. Keep one foot in front with a slight bend of the know and elbows bent, then slowly pull back the handles towards your chest, squeezing your upper back muscles, and then slowly return to starting position.
TRICEP EXTENSION: (you know that giggly area at the back of your arms . . . that’s why you must work on your tricep muscles) Place the tube on the ground, put your foot on the tube to keep it in place, then grab the handle while keeping your knees slightly bent in a squat position and then slowly straighten the one arm holding the tube until arm is in full extension then slowly return to starting position. Don’t forget to switch arms after your full set of reps.
BICEP CURLS: (girls you know you want the “gun show” 💪 . . . curls are your answer!) Place the tube on the ground and place both feet in the middle of the tube, grab handles with each hand, keep knees slightly bent and core tight, then slowly curl upwards as far as you can go and then slowly return to starting position.
SHOULDER PRESS: (shoulders can be very sexy when you sculpt and define them to show off your hard work) Place the tube on the ground and place both feet in the middle of the tube, grab handle with each hand, keep knees slightly bent and core tight, then slowly raise your hands above your shoulders with elbows bent and then go upwards as far as you can go and then slowly return to starting position.
OBLIQUE TWIST: (you know muffin tops? they taste delicious but don’t look so great on our abs, so work those oblique muscles . . . 🤔 in case you didn’t know, they are the muscles on either side of your abs!) Wrap the tube around the tree with your side hip closest to the tree and knees slightly bent, take both handles together and grab with both hands and slowly rotate at your waist to bring the handles to the opposite side away from the tree, then slowly return to starting position.
Christie’s Get Your Arms Going Items:
Resistance Tubes for home or on the road, they are light weight & portable:
A travel bag to carry fitness items to the gym, outside or while traveling. I put my resistance tubes and water bottle inside for easy fitness on the go:
Now wasn’t that easy? You are on your way to a tighter more toned chest & arms! Keep up with it and do this exercise + choose another blog exercise to complete 3 upper body workouts every week! In about 3 to 4 weeks you are going to start seeing and feeling the stronger, new YOU!
Christie, “your personal trainer to Get Fit & Stay Fit”
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