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)
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.
Circuit 2: (repeat for a total of 3 rounds)
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
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!