We are all guilty of doing the skinny arm, chicken wing, teapot — a.k.a. the classic hand-on-hip go-to position that makes it look like we have sculpted arms. But what if we told you there was a way for you to love your arms and ditch that pose forever? What's more... in just seven short days. Follow this special plan created by certified trainer Adam Rosante, and you'll be looking svelte in no time.
For the weighted part of this workout...
Grab a pair of dumbbells (we suggest starting with five pounders), and do all of these moves back-to-back for 12 reps with 10-20 seconds of rest in between each move. Start your seven-day schedule with this part of the workout and do it again on days three and five for the absolute best results.
For the cardio portion...
On days two, four, and six, you'll be jumping rope, and alternating between a moderate "jog" pace and a fast "sprint" pace. Set your timer for 10 minutes and start with a jog for three minutes. Pick up the pace to a sprint for 30 seconds. Slow back down to a jog for a minute. Alternate between 30 seconds of sprints and 60 seconds of jogs for the remainder of the 10 minutes.
The seventh day is a rest day — you've earned it. You'll thank us later.
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1. Start with your arms at your shoulders, elbows at a 90-degree angle, and a slight bend in your knee.
2. Straighten your knees as you push the dumbbells directly above your head, keeping your elbows close to your ears, and then bring your arms back to the starting position. That's one rep.
1. Stand with your feet hip-width apart and bend at your hips so that your chest is parallel to the floor, your arms hanging directly below your shoulders.
2. Raise your arms to the sides, squeezing your shoulder blades together, and then slowly lower back down.
1. With your feet in a wide stance, toes pointing to the sides, drop to a squat, with your arms hanging in front of you.
2. Raise out of the squat up onto your toes, and pull your arms up towards your chest into a row so that your elbows raise to your shoulders.
3. Drop back down to your squat and repeat.
1. Starting with your arms at your sides, palms facing in, curl your arms up towards your shoulders, turning your palms to face you.
2. Press upwards overhead, keeping your core tight, and your elbows close to your ears, and turn your palms out to face away from you. Follow through the motion to bring the weights back down by your sides.
1. Your feet should be directly under your hips, with a slight bend in the knee, arms at your sides.
2. Raise your arms directly out to the side, making sure you have a bend in the elbow, creating a small 'C' shape. Slowly lower back to your starting stance.
1. Lay flat on your back with your legs out in front of you.
2. Start with your arms above you, in line with your shoulders, making sure the dumbbells are touching.
3. Slowly lower the weight towards your chest, keeping your elbows in so that they hug your ribcage, and then push straight back up.
1. While laying on your back, raise your arms above you so that the weights are aligned with your face.
2. Drop the weights down so that your elbow comes to a 90-degree angle.
3. As you push up, squeeze your triceps, and repeat.
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