Tank top season will be here sooner than we know it! While we are safely tucked away in our homes right now, it’s the perfect opportunity to work on those often forgotten arm and shoulders. Spending just a few minutes on your upper body can yield quick and noticeable results in a few weeks time. This At Home 10 Minute Tank Top Arms & Shoulders Workout will have you feeling the burn and loving the results. This post is sponsored by adidas. All opinions are my own.
10 Minute At Home Tank Top Arms & Shoulders Workout
For this workout, you will need a set of medium and heavy dumbbells (or Kettlebells). If you don’t have them at home, no sweat. It’s easy to make your own weights using bottles of water (a gallon of water is about 8 pounds), a bottle of laundry detergent or any large bottle like that with a grip on it.
This 10 minute Tank Top Arms & Shoulders workout consists of 3 circuits. Each exercise in the circuit is done 3 times for 30 seconds. Super simple. The 10 minutes will fly by and you will be on your way to stronger arms and shoulders. I recommend doing this workout 2-3 times a week.
Start off with a 2 minute warm up. Shoulder rolls in both directions and then arm circles is a great place to start.
Circuit 1: (repeat for a total of 3 rounds)
Medium weights
Bent arm side raises. Bend your arms at 90 degree angle and lift your arms to shoulder height only. Focus on using your shoulders not your hands to move the weights.
Bent arm front raises. Again with your arms at a 90 degree angle, lift with your shoulders and only to shoulder height.
Alternating Bent arm side and front raises. Combine the 2 above exercise without resting in between.
Push-ups. As many as possible in 30 seconds.
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Circuit 2: (repeat for a total of 3 rounds)
Heavier weights
Bent over arm rows. Hinge at the hips, while lowering body is in a half squat stance. Keep arms close to body as you row with palms facing up.
Bent over tricep extension. In the same position, squeeze tricep as you flex your tricep behind you. Slowly return to start position and repeat.
Bent over row into tricep extension. Combine the 2 above exercises without pausing in between reps.
Circuit 3: (Repeat for a total of 3 rounds)
With heavier weights
Bicep curls
Overhead press with goal post arms. Hold arms at shoulder height with elbows in a 90 degree angle. Press arms up until straight and lower down slowly. Repeat.
Preacher Curls. In a bent over stance, keep elbows at your side and curl weights out in front of you.
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You did it! 10 minute Tank Top Arms and Shoulders. Let me know how it goes!
I love short and efficient workouts! Three 10 minute sessions a week can go a long way! Thank you for this workout.
And yes, I will have to improvise my weights, but as you suggest, water bottles are great for that.
They are great in a pinch! These 10 min sessions sure can make a difference thanks for checking them out
Looks like a great workout! Sometimes I wonder if it will ever warm up enough to be wearing short sleeves and tank tops. That would mean I would have to change my daily uniform of leggings and a hoodie!
Yes it sure will soon!
Girl, I have been working on the arms for 7 weeks, Hoping something comes out of this and they are stronger and a wee bit more defined. Thanks for sharing your tips! Good stuff and I love all of these. XO
I am really making a push on the ST too (since the running is so meh for me right now). We are going to come out of this stronger for sure
I love a good upper body workout! Like Lisa said – will it ever be warm enough to show our arms off? 😃
I sure hope so! Thanks for checking it out
These sound like a killer combo. Working on your arms can be so rewarding because you really can see the results!
Yes you can quickly see results!
This will definitely hit all the right spots & God knows my arms always need work. Thanks, Deborah!
Definitely hits all the right spots let me know what you think
This sounds awesome. I’ll need to grab some makeshift weights to try it!
Yay hope you try it out!Let me know what you think
I’m having a heck off a time leaving a comment on your blog these days. I turned off my ad blocker, let’s see if that works…
Anyways, you know I love my upper body work! Strong arms are everything! Nice workout.
Sorry you are having a hard time I don’t know why! Yes strong arms are key-let me know if you try it out
Upper-body workouts are my favorite strength workouts. This was killer (of course, idiot me, misread the numbers & did 1-minute sets LOL). Great workout!!!
even better! Thanks for checking it out
Perfect workout at just the right time! I am missing Body Pump classes at my gym. I can use some of hubby’s wieghts to do this. 10 minutes is the perfect amount of time. Thanks!
Fantastic! let me know how it goes
Thanks for posting…tank season is almost here…yikes.
Yes it is! Let me know if you give it a try
My arms are definitely getting left out since I am not able to personal train currently due to Covid. This is a great workout. I need to get back in the habit of strength training on my own.
You can do it!!
I’m all about quick workouts these days!
Me too! Let me know if you give it a try
My delts are on fire just reading these moves! Whoa.
I hope you try it out! I am very into arm workouts lately
My arms feel like noodles just reading this! 🙂 This looks like a great workout. I love finding a few new exercises to add to my routine.
Me too and I have been all about arm workouts lately
Ten minutes a day is SO doable! Thanks for these great exercises – I definitely have no reason not to get them done.
Fantastic let me know how it goes!
Interesting post. Unfortunately I cannot anymore do that kind of top arms and shoulder workout: after my running incident (a fall during a workout in january 2016) I have a prosthesis inside my right shoulder and the movement is very limited. Also swimming now is very limited.
I do remember you mentioning your injury before. Hope you are holding up ok these days
This is a great workout. Easy and sounds fun. I actually love doing arm workouts. Can I just say I love your home gym 🙂
I love arm workouts too! Yes I love my home gym too it’s been years in the making but so very grateful to have it
This comes at a perfect time. I am bored of my regular arm circuits, and I love getting to add in some new moves! I can’t wait to give these a go!
Great to hear! let me know how it goes for you
It is getting to be that time of year! I have not been able to swim, so this will be perfect for my arms!
I miss swimming too! Let me know what you think of it
This is great! I don’t do arms enough. THanks for the inspiration. Love the gear too.
Lots of people forget about the arms! Hope you try this out and let me know what you think
These workouts look so good. I need to try them out.
Thanks so much
I love circuit workouts and will definitely be trying this! Trying to build my upper body strength right now.
Super important. Let me know if you try it out
i love short and effective workout like this one!
Me too let me know what you think
Great workout! Upper body strength training is my favorite. And…tank top weather is already here in South Carolina, haha!
I love upper body workouts too
You’ve got some great arm and shoulder exercises here! I used to love how strong and defined my arms and shoulders looked, but now unless I’m flexing, they look matronly. Ugh, I’ve reached that age… LOL
Don’t say that!!