Push-ups with Medicine Ball

Targets your shoulders, chest and core.

Steps:

1. Begin in a plank position and place your right hand on the medicine ball and your left on the floor.
2. Do a lopsided push-up, while engaging your core and keeping your hips stable.
3. Roll the medicine ball from your right hand to your left and repeat on the other side. This counts as one rep.

Reps: 12

Sets: 3-4 with a 30 second break between sets

If you don’t have a medicine ball you can do regular push-ups on your feet or your knees!

Front Raise to Lateral Raise

Targets your triceps, biceps, upper back, chest and shoulders.

Steps:

1. Take two light to medium weights and stand with your feet shoulder-width apart and arms relaxed with weights resting on your quads.
2. With straight arms and an engaged core, lift the weights straight out in front of you up to shoulder height.
3. Lower back down, then lift the weights straight out to the side up to shoulder height. This counts as one rep.

Reps: 12

Sets: 3-4 with a 30 second break between sets

Tricep Dips

Targets your triceps, chest and shoulders.

Steps:

1. Sit on a chair, step or ledge and grip the front edges with your hands.
2. Keeping your legs at 90 degrees and your arms straight, slide forward and let your sit bones hover just off the seat.
3. Lower down until your arms are at 90 degrees.
4. Engage your triceps to push back up to straight arms.

Reps: 12

Sets: 3-4 with a 30 second break between sets

Plank with Alternating Shoulder Taps

Targets your shoulders, abs and obliques.

Steps:

1. Begin in a high plank position with your hands directly beneath your shoulders and feet hip distance apart.
2. Tap your left shoulder with your right hand, then return it to the ground.
3. Repeat on the opposite side, tapping your right shoulder with your left hand. This is one rep.

Reps: 10

Sets: 2-3 with a 30 second break between sets

Chest Presses

Targets your biceps, triceps, shoulders and chest.

Steps:

1. Start on your back with your feet flat on the floor and a slight bend in your knees. Tuck your pelvis to keep your lower back flat on the ground for this entire exercise.
2. Hold a medium to heavy weight in both hands, resting them just beside your shoulders with your palms facing your feet.
3. Press the weights up to the ceiling, extending your elbows until your arms are straight.
4. Slowly and with control, lower the weights back down to the starting position.

Reps: 12

Sets: 3-4 with a 30 second break between sets

Bent Over Rows

Targets your lats, traps, rotator cuffs and upper back.

Steps:

1. Start standing with your feet shoulder distance apart, holding a medium to heavy weight in both hands.
2. Bend your knees slightly, keep your back straight and hinge forward at the hips until your torso faces the ground.
3. Push your elbows back until the weights reach your torso or slightly above.
4. When you reach this position, pretend you’re squeezing something between your shoulder blades.
5. Slowly and with control, release and lower the weights back down to the starting position.

Reps: 12

Sets: 3-4 with a 30 second break between sets

Shoulder Press

Targets your chest, shoulders, triceps and upper back.

Steps:

1. Start standing with your feet shoulder distance apart with a slight bend in your knees.
2. Hold a medium to heavy weight in both hands, bending at the elbow and bringing the weights to shoulder height.
3. Press the weights towards the ceiling until your arms are straight.
4. Hold this position for a second, then slowly and with control, lower the weights back down to the starting position.

Reps: 12

Sets: 3-4 with a 30 second break between sets

Upright Rows

Targets your traps, biceps and shoulders.

Steps:

1. Start standing with your feet shoulder distance apart, holding a medium to heavy weight in both hands.
2. Rest your arms in front of your body with your palms facing in.
3. Bend your elbows as you lift the weights to chest height.
4. Slowly and with control, lower the weights back down to the starting position.

Reps: 12

Sets: 3-4 with a 30 second break between sets

Bicep Curls

Targets the muscles in the front of your arms.

Steps:

1. Start standing with your feet shoulder distance apart, holding a medium to heavy weight in both hands.
2. Rest your arms next to your body with your palms facing out.
3. Keeping your core engaged and your upper arms stable, bend at your elbows and curl the weights towards your shoulders.
4. Slowly and with control, lower the weights back down to the starting position.

Reps: 12

Sets: 3-4 with a 30 second break between sets

Worried about arm workouts being too easy or too advanced? The beauty of these exercises is that they can be modified to suit your level of fitness by simply lowering or increasing your weights and reps. If 3-4 sets is too much, start with 2 and gradually increase as you become stronger.

Complete these arm workouts 2-3 times per week to start seeing results!