Bikinis, tanks, and summer dresses…those arms will be making plenty of cameos this summer, so let’s get them toned and strong!

For this arms workout, you are going to do each exercise for 30 seconds then rest for 10 seconds while you get ready for the next exercise. You can go through this circuit 2-3 times and incorporate it into your other workout routines.

Pushups are challenging and it will definitely take some practice to build up your arm and core strength. Don’t give up during that 30 seconds! You got this! If you get tired, hold a high plank position for a couple seconds as an active rest, and then try to get back at it. Take your time and focus on form rather than reps until you get comfortable with them.

For more of a challenge, bump up the work time to 45 seconds -1 minute. Make it your goal to bump up the weight and do more push-ups each time you do the circuit. You may want to have a couple sets of weight (i.e. 5lbs to 20lbs+) available, because you may be able to use heavier weight for certain exercises.

Have fun getting those arms toned!

Arms Circuit:

30 seconds of work / 10 rest (Total: 5min 20sec)

  • Bicep curls
  • Pushups
  • Rows
  • Close grip Pushups
  • Shoulder presses
  • Cobra pushups
  • Triceps kick backs
  • Pike Pushups

Safety First:

-Take breaks as needed the first time through. If you haven’t done arms in a while, start with 5lb weights and work your way up.

-Keep that core tight during the push-ups, and don’t let those hips sink.

-If you have wrist issues, do the push ups holding onto the stationary weights to relieve stress on your wrists.


Tiffany Angulo
Born and raised southern Californian. Tiffany is the co-founder of The Pretty Little Lifters.
She wants to inspire people to make healthy changes to their lifestyle, become active & fit for life, and to feel & look good.

IG: @theprettylittlelifters
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1 Comment

  1. I see you are selling arms, I would like some tickets to the gun show 🙂 Looks like a great bicep/tricep workout, I will definitely have to give it a try. Thanks for posting this great workout.

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