15-Minute Toned Arms Workout Notes

Introduction

Standing Warm-Up
- C Circles (30 seconds)
  - Arms out to sides, tiny C-shaped circles
  - Chest open, shoulders down, slight bend in elbows
- Reverse Circles (30 seconds)
  - Arms out from shoulders, tiny circles backwards
  - Engage core, keep upper body still
- Forward Circles (30 seconds)
  - Same as above but moving circles forwards

Prayer Position Press (40 seconds)
- Bring forearms and palms together
- Press into arms, drop elbows close to chest, raise up
Palms Out Press
- Palms facing forward, press back while squeezing back muscles
Goalpost Position
- Elbows at 90° angle, extend arms up and down
Side Press
- Press palms backwards and to the sides
Arm Pulses (30 seconds)
- Hold arms lifted, pulse arms trying to touch fingertips

Tricep Dips (40 seconds)
- Fingers facing forward or slightly out
- Push weight into heels of hands, squeeze triceps
Two-Way Push-Ups
- Narrow push-up then widen hands for the second push-up
High Plank with Arm Rotation
- Shift weight to one side, lift arm while squeezing back
One Arm Push-Ups (both sides)
- Control lowering and rising with one arm, focus on triceps
Shoulder Taps
- High plank position, tapping each shoulder while keeping body stable
Low Plank Rocking
- Transition between low plank and pike position

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