I’m a PT – here’s a 10 minute workout to banish bingo wings and get arms like Jennifer Aniston

WANT lean, toned arms to rival those of Jennifer Aniston, Michelle Obama and Pippa Middleton? Do not we all do this.

Luckily, this 10-minute workout, developed by Freeletics Personal Trainer Vanessa Gebhardt, will have you feeling stronger and toning your arms in just 20 days.

Do you want arms like Jennifer Aniston's? We have a 10 minute workout for that

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Do you want arms like Jennifer Aniston’s? We have a 10 minute workout for thatPhoto credit: Rex

Combining a mix of weighted movements and targeting different muscles in the upper body is the secret to carving shapely arms.

However, adding resistance to your workout isn’t just great for working out muscle definition.

When done right, lifting weights can help improve posture and improve mobility, which helps us go through life comfortably.

Resistance training also helps build stronger bones and can improve your musculoskeletal health.

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“This can help reduce age-related problems like osteoporosis,” says Vanessa, which is especially important for women who lose bone and muscle mass due to hormonal changes during menopause.

Plus, as Vanessa explains, more muscle mass means more calories burned at rest throughout the day, which can help with weight loss.

Convinced? Grab some weights and try this short and sweet upper body workout.

Set aside time for this every day for 20 days and you will quickly notice changes.

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Your 10-minute workout for toned arms

Vanessa describes this as the double dumbbell power builder.

As the name suggests, you’ll need a set of dumbbells for this, but if you don’t have any dumbbells, you can try using large, filled water bottles or cans.

“This is a timed workout that can be made more difficult as your strength increases, either by lifting heavier dumbbells or adding ten seconds to the time for each movement in each round,” says Vanessa.

As the days progress and training becomes easier for you, make sure to make the training harder so your muscles can continue to be challenged.

For this you do three rounds of the following. Remember, it’s short but intense so it shouldn’t be easy!

Dumbbell Floor Press

The dumbbell floor press

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The dumbbell floor pressPhoto credit: Freeletics

Working time: 40 seconds

Lie on the floor with your knees bent and feet flat on the floor.

Holding your weights, start with your arms directly over your chest, keep your shoulder blades locked and keep your head, shoulders, and buttocks on the floor with your feet on the floor at all times.

Keep your palms away from you and lower the weights to your chest in a controlled manner.

Engage your chest to push yourself back to the starting position and count one rep when your arms are fully extended over your chest.

Rest time: 20 seconds

Bent rows with double dumbbells

Do 40 seconds of double-barbell bow rows

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Do 40 seconds of double-barbell bow rowsPhoto credit: Freeletics

Working time: 40 seconds

Start bent at the waist with a weight in each hand and your arms straight down toward the floor.

Bend your knees slightly, always keeping your core engaged and your back straight.

Keep your shoulders back and down and use your back muscles to bring the weights toward your ribs.

Count one repetition when the weights have been lowered back to the start.

Rest time: 20 seconds

dumbbell flies

Dumbbell flyes can be performed on the floor or on a bench

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Dumbbell flyes can be performed on the floor or on a benchPhoto credit: Freeletics

Working time: 40 seconds

Lie on the floor with your knees bent and your feet flat.

Start with your arms straight across your chest and a weight in each hand, palms facing each other.

Keep your core tight and make sure your head, shoulders and hips stay flat on the floor.

Keep your arms slightly bent and stretch your arms out until your hands are at chest level, just off the floor.

Engage your chest to bring your arms back to the starting position. This is a repeat.

Rest time: 20 seconds

Dumbbell bent over reverse flyes

Dumbbells bent over backward fly will really work your shoulders

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Dumbbells bent over backward fly will really work your shouldersPhoto credit: Freeletics

Working time: 40 seconds

Begin by holding a weight in each hand. Bend at the waist, push your hips back, and keep your knees slightly bent, your core engaged, and your back straight.

Extend your arms fully down, palms facing in, and raise your weights to shoulder height.

Squeeze your shoulder blades and count one rep as you slowly lower your weights back to the starting position.

Rest time: 20 seconds

Michelle Obama is known for her strong, sculpted arms

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Michelle Obama is known for her strong, sculpted armsPhoto credit: Getty

Dumbbell Tricep Extensions

Dumbbell tricep extensions will make your arms burn

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Dumbbell tricep extensions will make your arms burnPhoto credit: Freeletics

Working time: 40 seconds

Start standing upright with a dumbbell in both hands.

Keeping your core engaged at all times, bring the dumbbell overhead with both arms fully extended.

Bend your arms at the elbows to lower the dumbbell behind your head.

Use your triceps to bring the bar overhead and count one rep when your arms are fully extended overhead.

Rest time: 20 seconds

Hammer curls

Working time: 40 seconds

Start standing upright with dumbbells in both hands.

Keep your core tight and your elbows close to your body with your palms facing each other.

Roll up both dumbbells to shoulder height and count one rep when the dumbbells are at shoulder height.

Rest time: 40 seconds

Toned arms 101

It’s important to stay focused on your technique throughout the workout.

“When you lift weights, it’s important to find your comfort zone.

“For example, if you find that 8-12 reps of a weighted exercise is too easy, add more weight or increase your reps.

“Too heavy? Then you’re probably compromising your form and it’s better to downsize or just stick to bodyweight exercises,” says Vanessa.

Diet is also crucial. Think protein (like chicken, eggs, tofu, turkey, and fish), fruits, vegetables, and healthy fats like nuts, seeds, and avocado.

“Nutrition will help you build the tone you are looking for. Stay hydrated and try to only drink water to quench your thirst.”

If you’re hoping to continue your upper body workout after 20 days, allow for recovery time.

“It’s important to take rest days to give your body enough time to adjust to the exercises and muscles you’re building.

“Excessive arm training can produce results, but these are unlikely to be sustainable over the long term.”

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Vanessa adds, “Getting enough sleep is a very important part of helping aching muscles recover and grow stronger.

“I can only recommend the power of a good night’s sleep!”

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https://www.thesun.ie/health/8762548/10-minute-workout-to-tone-arms/ I’m a PT – here’s a 10 minute workout to banish bingo wings and get arms like Jennifer Aniston

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