Arm Workout | Sculpt and Define

Target your arms at home with this beginner friendly dumbell arm workout!

Grab two medium sized dumbbells and begin toning your upper body at home with this arm workout. This routine is perfect for women who want to build muscle definition and strength – all you need is 20 minutes!

EXERCISES (click the image on this page to view demos!)
1. Negative push ups to reach⁣⁣
2. Plank dumbbell pull throughs
3. Good morning to back row
4. Hammer clean to alternating press

HOW TO DO IT
Beginner: 30s WORK / 30-60s REST⁣
Intermediate: 40s WORK / 20-30s REST⁣
Advanced: 60s WORK / 10-15s REST⁣

♡Reps & Sets version: 10-20 reps | 10-40s rest⁣ between exercises
♡Complete 3-5 rounds

FORM TIPS
Negative push ups to reach⁣⁣: Try not to “cheat” your way up by arching your back. If you cannot do a full push up, complete the modified version on your knees. Remember to keep your arms above the ground when you’re reaching forward (this will activate your back muscles in between reps)⁣⁣.

Plank dumbbell pull throughs: ⁣Contract your abs to keep your spine neutral throughout the exercise (not let your lower back arch). Complete this exercise on your knees if you find the exercise difficult⁣⁣.

Good morning to back row: ⁣Hinge from your hips and push your butt towards the back of the room. Engage your core and keep your back flat. Don’t forget to squeeze your back muscles during the row! ⁣⁣

Hammer clean to alternating press: Keep your back flat and core engaged throughout the exercise. Remember to squeeze your glutes and keep your core tight when you are standing before starting the shoulder press.

Want to increase the intensity?! Combine the workout with this glute workout and complete all 8 exercises for each round.

READY TO GET RESULTS?!

If you liked this upper body workout but you struggle with staying consistent for long enough to see and feel the changes, then I’ve got you covered! In my membership program, The Lean4Life Method, I will walk you through the workouts, nutrition and lifestyle habits you need to reach your body goals and maintain the results of your hard work.

In this fitness and nutrition program, I’ll be your online coach, accountability partner and cheerleader…or in other words – your fitness fairy godmother! The support that I provide is unmatched and is the key ingredient to the jaw dropping results my clients achieve. If you’re ready for a plan that works and a coach to help you stay on track, then let’s do this!

♡Adora

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