PopSugar Fitnessis here with a five-minute, five-move arm workout.
Perform the following exercises for one minute eachthen youre done!
All you need are a yoga mat and a pair of light five- or eight-pound weights to get started.
Bent-Over Row
Lean forward and bend both knees, remembering to keep a flat back.
Extend your arms so they are straight.
Lift the dumbbells straight up to chest level, squeezing your shoulder blades together as you do.
Be sure to keep your elbows in and pointed upward.
Dont arch your back.
Slowly lower the weights back to the starting position to complete one rep.
Perform as many controlled reps as possible for one minute.
Overhead Press
-Stand with your feet hip distance apart and pick up the weights.
-Slowly return back to the starting position (with elbows at a 90-degree angle).
-Perform as many controlled reps as possible for one minute.
Skull Crushers
Grab your weights, and start by lying on your back.
Lift arms back up to starting position.
This is one rep.
Do as many controlled reps as possible for one minute.
Place your hands together directly under your sternum, with the tips of your index fingers and thumbs touching.
Your fingers and thumbs should form a diamond or triangle shape.
As you inhale, bend your elbows out to the sides and lower your chest toward the floor.
Then exhale to straighten your arms.
This counts as one push-up.
Complete as many push-ups as you might in one minute.
Quarter Dog
Begin on your hands and knees.
Your wrists should be underneath your shoulders and your knees underneath your hips.
Inhale as you tuck your toes under your heels.
Then exhale to lift your hips, coming into Downward Facing Dog.
Spread your fingers wide and lower your forearms to the mat.
Check to verify youre creating a straight line between your elbows and middle fingers (as shown).
make a run at straighten your legs as much as you might.
Hold for five breaths, before pushing back to Downward Facing Dog.
Take a few breaths to rest in Downward Dog, then move back to the Quarter Dog position.
Flow back and forth for one minute.
