We're big fans of Kayla Itsines, and we're delighted to share this arm workout she created for POPSUGAR. Press play to see the exercises, then read below for additional instruction and tips.
Directions For Arm Circuit Workout
Start a timer for seven minutes and aim to complete the exercises in the below circuit as many times as you can before your timer goes off. While you're aiming to complete each exercise as quickly as possible, it is important that you maintain proper technique throughout.
Place a step horizontally in front of you. Place both hands on the step slightly further than shoulder width apart and both feet together behind you, resting on the balls of your feet. This is your starting position. Whilst maintaining a straight back and stabilising through your abdominals, bend your elbows and lower your torso towards the step until your arms form a 90-degree angle. Push through your chest and extend your arms to lift your body back into starting position. Jump both of your feet in towards the step, ensuring that your feet remain shoulder width apart. Keeping your body weight on your hands, kick both of your feet backwards into starting position. Repeat for the specified number of repetitions.
Tip: Ensure that your feet remain shoulder width apart as you jump them in towards your hands.
Negative Triceps Dip
Start seated on a bench. Position your hands on the edge of the bench under your glutes and directly below your shoulders. Ensure that your fingers are facing forward. Shift your glutes forward off of the bench. This is your starting position. Taking a full three seconds, slowly lower your body by bending at the elbow until you create a 90-degree angle with your arms. Ensure that your shoulders, elbows, and wrists remain in line with one another at all times. Taking one second, push through the heel of your hand and quickly extend your arms to return to starting position. Avoid using your legs to assist you and always try and maintain an upright position. Repeat for the specified number of repetitions.
Tip: Avoid hunching and maintain an upright posture ("proud chest") throughout the movement.
Start by placing your forearms (wrist to elbow) on the floor and extending both of your legs behind you, resting on the balls of your feet. This is called a plank position. Release your right forearm and place your right hand firmly on the floor directly below your right shoulder. Push up onto your right hand, followed immediately by your left in the same pattern. Ensure that you brace through your abdominals to prevent your hips from swaying. Return to plank position by releasing your right hand and lowering onto your forearm, before doing the same with your left hand. Repeat this exercise, starting with your left hand. Continue alternating between right and left for the specified number of repetitions.
Tip: Keep your shoulders in line with your hands. Engage your core to prevent your hips from swaying.