20 minute killer arm workout to burn fat

At Home Arm Workout

The arm workout you can do at home to burn arm fat. All you need is a pair of dumbbells. You can also substitute the dumbbells for two large water bottles! 

Set a 5 Minute Timer for each circuit. Complete each circuit twice for a 20 minute workout

Aim to complete 12  reps of each exercise

Equipment Required: Dumbbells - 3-8kg

Circuit 1 x 2

Bent Over Row

Bent Over Row

Hold a dumbbell in one hand and rest the other hand on a bench. Engage your core and bend forward at the hips. Pull the dumbbell in towards the side of your torso and slowly lower it back to your start position. complete all reps and repeat for the other side.

Hammer Curl

Hammer Curls

Begin standing in an upright position with your core engaged, holding a dumbbell in each hand with your palms facing towards you. Raise the dumbbell up, bending at the elbows util you almost reach your shoulders, pause and slowly return to your start position.

Triceps Kickbacks

Triceps Kickback

Begin by holding a dumbbell in each hand. Bend your knees and lean forwards. Align your triceps to your back and hinge the elbows. Push the dumbbell back to straighten the arms
Return to your start position.

Circuit 2 x 2

Overhead Triceps Extension

Overhead Triceps Extension

Begin standing in an upright position with feet shoulder width apart and holding a dumbbell. Bring the dumbbell overhead and extend your arms upwards above your head. Lower the weight behind you bending at the elbows as far as you can. Pause and return to your start position.

Bent Over Flyes

Bent Over Flyes

Holding a dumbbell in each hand start in a standing position. Bend forwards at your waist with your palms facing towards you. With a slight bend in your elbows raise the dumbbells up to shoulder height, pause and return to your start position.

Pushups

Push up

Begin in a high plank with your hands directly under your shoulders and resting on your toes. Engage your core. Your body should form a straight line between head, hips and feet
Push down through your chest, bending your elbows at the same time and pushing back up through arms, shoulders and chest.


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