The Smart Workout Hack That Toned My Arms in 3 Weeks

  1. Find your working threshold. This means figuring out how many reps you can do with each modification before your form fails, as a starting point. The best way to do this is actually to work backward. “Start with the most regressed form of the push-up and complete five repetitions there,” says Lauren. “So, either on the wall or a chair pressed against the wall—you want your arms to be elevated. Rest, then move to the floor with knees bent both on the way up and way down. Remember to press your heels together, squeeze your butt and legs, and keep your belly button pressed to your spine.” Continue aiming for five reps each as you move onto knees down for half of the push-up, and then finally traditional push-ups. Note that your chest should never hit the floor, but hover about an inch above it. If you can’t go this low or have to hit the ground, it means that you’ve reached your threshold. “If at any point you cannot complete five repetitions if you keep working, stop—you eventually will. Your threshold is where you will begin your sets and regress from when needed.
  2. Use that as your starting point. Now that you know what your limits are, you’re going to use that to dictate your workouts going forward. Basically, you’re using your breaking point as your starting point: If you were only able to make it to one traditional push-up, for example, then you’ll only do one push-up before moving onto the modified versions.
  3. Continue to respect your limits. The point is that you’re pushing your muscles to the brink, so know that there’s no shame in moving from one modification to the next! “I must be the weakest person alive,” I moaned to Lauren as we moved to the windowsill during our first session. I soon realized that all it meant was that my muscles were getting the workout they needed. The point is this: Whenever your form breaks down at all, move onto the next regression. Try to aim for two sets of 20 of the combined regressions.
  4. Keep your form intact. “Belly button to spine” is your mantra—it’ll remind you to keep your core nice and tight. “If you’re not sure what that means, lie on your back with your legs extended, place your hand under the small of your back, and press your belly button into your spine,” says Lauren. “You should now feel your back pressing into your hand. Once you remove your hand and again press your belly button to your spine, there shouldn’t be space between your back and the floor.”
  5. Don’t rush. “If you rush the tempo, then you are simply cheating yourself out of your own results,” says Lauren. “If you find it difficult to maintain the tempo, then regress the motion.” All in all, patience is essential—only add additional reps from your original threshold when things start to feel too easy. You know what they say about slow and steady…

15 Exercises To Tone Your Thighs – Get Rid Of Cellulite Charushila Biswas Hyderabd040-395603080 January 14, 2020

The right balance of fat and muscle in your thighs can make you look really attractive in any outfit – be it an A-line skirt or a pair of boyfriend jeans. But you don’t have to have skinny thighs for that. Your thighs can look toned and sexy if you do the right exercises. Doing exercises to tone your thighs that will also target your calves, quads, hamstrings, glutes, tensors, adductors, and other thigh muscles will build lower body strength, improve posture, burn calories, and build lean muscle. Also, you don’t have to train for hours to get shapely thighs. Do these 15 thigh toning exercises for 20-30 minutes a day and tone your thighs in 2 weeks.

But, before you start toning your thighs – Warm up! Here’s why you should never ignore it.

Warm Up

It is extremely important that you warm up before you start doing thigh toning exercises. This will prepare your body and mind for the exercises. A warm up will increase blood flow to your muscles, improve the flexibility of your muscles and bones, activate the central nervous system, and reduce the risk of sore muscles and injury.

Click on the video below to warm up with Joanna Soh.

Now that your body is prepared, you can start doing thigh toning exercises right away. Here are 15 exercises that will help you get rid of cellulite and make your thighs shapely.

15 Effective Exercises To Tone Your Thighs

1. Squat – Exercise For The Thighs And Hips


Squats target the quads, hamstrings, glutes, lower back, and calves.

Starting Position

Stand straight with your feet slightly apart (more than shoulder-width distance). Keep your core engaged and shoulders relaxed. Extend your arms in front of you. Flex them and bring them in front of your chest as you squat.


2 mins

Steps To Do

  1. From your starting position, flex your knees and go down as if you are going to sit on a chair. Make sure to keep your knees behind your toes.
  2. Hold for a second and then come up.


Start with 10 reps. You can go on to do 2 sets of 10 reps, 3 sets of 10 reps, or 1 set of 20 reps.


Keep your knees shoulder-width apart and squat.


If your knees hurt, you are not doing it right. Make sure you follow the video or have an instructor oversee you when you are squatting. Also, do not overtrain as you might injure your knee.

2. Jumping Squat – Exercise For The Thighs, Hips, And Calves

Quads, hamstrings, calves, adductors, and glutes.

Place your feet shoulder-width apart. Keep your knees straight and slightly flexed forward, core engaged, and shoulders relaxed. Keep your hands to your side so that you can use them to propel yourself up when you jump.

30 sec

  1. Flex your knees and squat down. Make sure to keep your thighs parallel to the ground and do not overshoot your knees beyond your feet.
  2. Now, move your arms to propel your body up, and jump and land. When you land, make sure that you absorb the shock through your muscles so that you do not injure your knees or feet.
  3. Again, go down and squat.


2 sets of 10 reps

You can bring your legs together as you jump or put your hands behind your head when you jump to make the workout more difficult.

Slow down as you land.

3. Outer And Inner Thigh Kick – Exercise For The Thighs And Hips

Quads, adductors, and glutes.

Stand behind a chair. Hold the back of the chair. Relax your shoulders and keep your abs engaged.

15 seconds on each leg

  1. Lift your body on your toes. Move your right leg forward.
  2. Slowly swing your right leg towards your left and then to the right. Make sure you raise your leg high on the right side.
  3. Do this 10 times and then lower your body.
  4. Repeat the same with your left leg.

2 sets of 10 reps


Make sure to keep your knees straight.

4. Single Leg Circles

Quads and adductors.

Stand straight. Relax your shoulders and keep your core engaged. Put your right foot forward, with the toes pointing out.

15 seconds on each leg

  1. Lift your right foot about knee high. Keep your arms on your waist, and shoulders relaxed.
  2. Move the right leg outward and make a circle.
  3. Repeat this 10 times.
  4. Do the same with the left leg.

2 sets of 10 reps

You can hold a wall or a chair when you do this exercise.

Do not bend your knees or bend to the side while doing this exercise.

5. Plie – Exercise For The Thighs And Calves

Quads, adductors, calves, and glutes.

Keep your legs a little wider than hip-width apart. Keep your toes pointed out at 45 degrees, core engaged, and shoulders relaxed.

1 min

  1. From your starting position, without bending forward or backward, flex your knees and lower your body.
  2. As you do this, use your palms to push your knees back so that you can feel the thigh rotation.
  3. Move both your hands to the sides, like a ballerina, and slowly stand up with your heels flat on the floor.
  4. Repeat this 10 times.

1 set of 10 reps

Lift your ankles and balance on your toes. Hold in that position. You can also pulsate by going up and down.

Do not bend forward as you would in a normal squat.

6. Scissor Kicks – Exercise For The Thighs And Lower Abs


Hamstrings, quads, adductors, and lower abs.

Lie down flat on your back on a mat. Keep your hands straight, palms under your hips, and toes pointed out.

30 seconds

  1. Lift both your legs at a 45-degree angle with the ground.
  2. Now, move your right leg up and left leg down.
  3. Bring them back up and this time, move your left leg up and right leg down. When you do this at a faster pace, it looks like a scissor.
  4. Do this for 15 times.

2 sets of 15 reps


Do not bend your knees.

6. Inner Thigh Circles – Exercise For The Thighs And Hips

Adductors and glutes

Assume the cat position. Your palms must be flat on the ground, and toes pointing outwards.

1 min

  1. Lift your right leg out to the side. Slightly flex your knees. Make sure you balance your body on your left knee and two hands.
  2. Move your right leg in small circles, first clockwise and then anticlockwise. Do this 5 times.
  3. Now, move your right leg in bigger circles, clockwise and anticlockwise. Do this 5 times.
  4. Do the same with your left leg.

2 sets of 10 reps

You can flex your knees and keep your toes pointed backward if you are not comfortable keeping your legs straight for a long duration.

Make sure you keep your knees soft and comfortable.

7. Side Kick – Exercise For The Thighs And Hips

Quads, hamstrings, adductors, and glutes.

Lie on your right side on a mat. Keep your core engaged, head resting on your right hand, your left hand in front of you, and left palm resting flat on the floor to support your body. Your body should be aligned from the head to the tailbone. Move both your legs out so that your lower body is at 45 degrees with your upper body.

1 min

  1. Raise your left leg up to your hip.
  2. Now, without moving your upper body and right leg, kick your left leg forward and inhale.
  3. Kick your left leg back and exhale. As you kick back, lift your upper body. Your body should be supported by your right elbow.
  4. Do this 10 times.
  5. Do this on the left side as well.

2 sets of 10 reps

When you kick your leg forward, you can pulsate it so work your inner thigh muscles and glutes.

Make sure you lift your legs till your hips and not beyond that.

8. Lunges – Exercise For The Thighs And Hips

Quads, hamstrings, and glutes.

Put your right leg forward, relax your shoulders. Keep your chest up, core engaged, and hands on the side. Make sure your legs are not directly in the same line as it would make lunging difficult.

15 seconds on each leg

  1. Keeping your body weight on the front heel, lower your body and drop your left knee to the ground.
  2. Now, stand right back up.
  3. Do this for 10 times.
  4. Now, put your left leg forward and repeat the same.

2 sets of 10 reps

You can do forward or backward lunges by putting your leg forward or backward and lunging.

Do not stretch the leg in the back; it should be perpendicular to the floor.

9. Lateral Lunge Side Kick

Adductors, glutes, quads, and hamstrings.

Stand with your feet together, shoulders relaxed, and core engaged. Your hands should be close to your chest as if you are boxing.

30 secs

  1. Move your right leg out to the side and do a side lunge by lowering your body. Your left leg should be fully stretched, and the weight of your body should be on the right heel.
  2. Raise your body back up and kick your right leg out.
  3. Do the same with your left leg.

1 set of 10 reps

You can hold 2-pound weights when you do this exercise.

Make sure to maintain the rhythm of lunging and kicking to avoid falling and injuring yourself.

10. Standing Forward Bend – Exercise For The Thighs, Hips, And Calves

Quads, hamstrings, and glutes.

Stand with your feet together, core engaged, shoulders relaxed, chest out, and hands on your waist.

2 mins

  1. Squeeze your shoulder blades together and inhale. Bend your upper body forward and slowly go down.
  2. Keep your palms on your shins or the mat.
  3. Touch your head to your knees and hold this position for 2 seconds.
  4. Now, slowly come back up to the starting position.
  5. Do this 10 times.

1 set of 5 reps


Keep your weight on the heels. If you have a balancing problem initially, you can keep your feet shoulder-width apart.

11. Downward Dog Split – Exercise For The Thighs And Hips

Hamstrings, glutes, and quads.

Assume the Cat Pose. Keep your palms flat on the floor, and hands shoulder-width apart.

1 min

  1. Gently lift your hips, stretch your arms and legs, roll your shoulders down and forward so that there’s enough space for your neck to move.
  2. Inhale and extend your left leg up so that your leg and upper body are in line. Make sure your toes are pointing out.
  3. Exhale and slowly go back to the starting position.
  4. Do this on the other side as well.

1 set of 10 reps

When your leg is in the 2nd step, flex your knees and hold for a second.

Make sure your heels are touching the floor.

12. Flamingo Balance – Exercise For The Thighs, Hips, Abs, And Lower Back

Hamstrings, glutes, quads, biceps, lower back, and abs.

Stand straight with your legs shoulder-width apart. Hold a 2-pound dumbbell in your right hand and keep your left hand on your waist.

1 min

  1. Take the left foot behind you and rest it on the toes.
  2. Lift your left leg till your hips. Keep your left leg straight and slightly flex your right knee.
  3. Simultaneously, bring your right arm forward, with the palm facing the ceiling.
  4. Hold this position for a second and then flex your right hand to do a bicep curl.
  5. Now, lower your left leg for a second and then repeat this.
  6. Do this with the right leg as well.

2 sets of 12 reps

You can also do this exercise without the dumbbells.

Do not use a dumbbell if you are not aware of the right way to do a bicep curl.

13. Straight Leg Lifts – Exercise For The Thighs And Hips

Hamstrings, quads, and hip flexors.

Lie down flat on a mat. Keep your right leg straight, left knee flexed, left foot flat on the floor, and your arms on the side.

30 secs for each leg

  1. Lift your right leg till you reach the height of your flexed left leg.
  2. Slowly lower your right leg.
  3. Repeat this 12 times.
  4. Do this with the left leg as well.

1 set of 12 reps

Lift both the legs together.

Do not do this exercise if you have a knee injury.

14. Kick Back – Exercise For The Thighs And Hips

Hamstrings, quads, and glutes

Assume cat pose with your knees and hands on the floor, palm flat on the floor, keep your back straight.

30 seconds for each leg

  1. Support your body with your palms and left knee while you straighten your right leg.
  2. Now, raise your right leg slightly above your hips. Keep your toes pointed.
  3. Do this 10 times and then change your position to raise your left leg.

2 sets of 10 reps

After you kick back, flex your knee and bring it close to your chest before kicking back again.

Keep your toes pointed and core engaged and do not hunch down.

15. Curtsy Lunge – Exercise For The Thighs And Hips

Hamstrings, quads, and glutes.

Stand straight with your feet together, abs engaged, and shoulders relaxed.

1 min

  1. Keep your right leg back to the side of the left leg.
  2. Flex your right knee and drop down so that your right knee is close to the ground.
  3. Now, rise and keep your right leg back in the starting position.
  4. Keep your left leg back to the side of right leg.
  5. Flex your left knee and drop down so that your left knee is close to the ground.
  6. Now, rise and keep your left leg back in the starting position.

2 sets of 10 reps

While changing the legs, you can jump to make the exercise more challenging.

Lunging incorrectly can injure your knee, so make sure you follow the best method to lunge.

These were the 15 exercises to tone your thighs. Do them regularly, and you will see a visible difference in your thighs as well as energy levels. Good luck!

Recommended Articles:

  • 15 Exercises To Strengthen And Tone Your Lower Body
  • 20 Best Inner Thigh Exercises For Toned And Strong Legs
  • 23 Thigh Exercises For Strong Legs

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Charushila Biswas

Charushila Biswas is a Senior Content Writer and an ISSA Certified Fitness Nutritionist. She is an alumni of VIT University, Vellore and has worked on transgenic wheat as a part of her Masters dissertation from NRCPB (IARI), New Delhi. After completing her Masters, she developed a passion for nutrition and fitness, which are closely related to human psychology. And that prompted her to author a review article in 2015. She has written over 200 articles on Fitness and Nutrition. In her leisure time, Charushila loves to cook and enjoys mobile photography.

Triceps and Legs Workout

Triceps and Legs Workout – Mixin’ it up with some favorites!

Reverse Lunges – Dumbbells

These are stationary so you’re not moving around like walking lunges. Standing straight with a dumbbell in each hand, take a step back and lower your knee to the floor. Focus on keeping your forward leg as stationary as possible. Using the heel of your forward leg, push yourself back up to starting position. You’re going to feel these in your quads and glutes. Complete repetitions for each leg before moving to the other.

Triceps Extension – Straight Bar

Using the cable machine and straight bar, keep your elbows tight to your sides throughout the full movement. Using an overhand grip, push the bar down and towards your rear until your arms are as perpendicular to the floor as possible. Squeeze and hold for a moment and slowing return to starting position. Keep in mind that the “work” of this exercise begins when your forearms move past being parallel to the floor.

SET 2 – Perform 10-12 reps of each exercise 4 times, alternating between exercises.

Leg Extension

French Press

Grab your dumbbells or ez curl bar (and of course your GymPaws Weightlifting Gloves), and sit forward facing on the bench. This movement is done sitting upright versus scull crushers for triceps which are done laying on the bench. Begin by holding the weight straight above your head and without allowing your upper arms to move, slowly lower the weight behind your head. Keep your elbows tight and pointing forward.

SET 3 – 10 to 12 reps of each exercise with one minute rest in between. If you can increase the weight with each set without compromising form then do so, otherwise maintain the same weight. Complete 4 total sets. This particular triceps and legs workout uses the barbell front squat which is different than the more common barbell back squat. The front squat focuses challenges your quads more, whereas back squats fire up your hamstrings and glutes.

Barbell Front Squat

Triceps Extension – Rope

Complete this movement similarly to the straight bar extension. At the bottom of the movement as you squeeze your triceps for a moment, rotate your hands slightly so that your palms are parallel to the floor. Return to starting position.

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You want the secret to bigger arms. Well, I won’t disappoint. The secret actually has nothing to do with what kind of bicep curl you use; the secret is in your other appendages: Your legs. (Now you might be disappointed.)

Norwegian researchers found that training your legs immediately before training your biceps actually creates bigger and stronger biceps than without the leg exercises. How? Heavy leg exercises rapidly boost your testosterone and growth hormone levels. If you do arm exercises when this happens—or any other body part, really—you’ll get MORE gains in your muscles.

Here’s the larger lesson: training your legs will help you with non-leg training. If it improves something as small as your biceps, it can probably help your chest, back, shoulders, and abs too. The problem, however, is many guys still don’t train their legs as hard as their arms: That’s why the squat rack is always empty, unless some asshole uses it for bicep curls. (Man, I fucking hate that guy.) So instead of doing the obligatory one “Leg Day” per week, train your legs every time you go to the gym.

“But wouldn’t my legs get really sore?”

Well, yeah… at first. But your legs will quickly adapt. To keep your lower-body fresh, alternate between days where you do “quad-dominant” leg exercises and days where you do “hip-dominant” leg exercises. Here are some great examples:

5 Reasons You Should Be Eating More Carbs


By Anthony J. Yeung, CSCS

Front Squat
Bulgarian Split Squat
Lateral Squat
Step Up

Single-Leg Romanian Deadlift
Hip Thrusts
Stability Ball Leg Curls

Do several sets of an exercise of your choice—”none” is not an option—and go as heavy as you can while keeping great technique. Once you finish, move on to your upper-body training and do the larger muscles first (back, chest, shoulders, and core) to take advantage of that hormone boost. Finally, at the end of your workout, go bananas on your arms.

“So what arm exercises should I use?”

In the study, the participants did bicep curls, hammer curls, and reverse curls. But honestly, I say do whatever makes you feel happy: arm training is sort of an inexact science anyway (like drafting your fantasy football team or the electoral college) so if you feel like it’s working, that’s probably good enough.

Just make sure to target your triceps and forearms too. Add in dips, tricep pushdowns, and skullcrushers for your triceps and do a lot of weighted carries for forearms like Popeye’s.

Some people separate upper- and lower-body workouts to perform on different days of the week. This way, you can rest one set of muscles while you exercise another and without skipping a single day at the gym.

If you don’t work out quite so regularly or want to feel the burn everywhere every time you strap on a sports bra, focus on compound exercises that engage multiple muscle groups at once. The moves below fit the bill: They work your arms and legs at the same time. Choose a few (or go ~*cRaZy~* and try them all), and perform two to three sets of up to 15 reps.

1. Jumping Jacks With Overhead Dumbbell Press: Hold a 3- to 5-pound dumbbell in each hand and stand with your feet together. Lift the dumbbells just above your shoulders with your palms facing forward. From this position, jump your feet apart as you simultaneously extend your arms straight up into a V shape. Jump back to start to complete one rep.


2. Alternating Curtsy Lunge With Bicep Curls: Grab a set of 5- to 10-pound dumbbells and hold them along your sides with your palms facing your body. Start with both feet together and your toes facing forward. From this position, lift your right foot and take a large step diagonally behind you. Keeping your front knee behind your front toes and your shoulders stacked over your hips, curl both weights up toward your shoulders as you simultaneously bend each knee to a 90-degree angle. Press into your front heel to come back up to stand with both feet together and facing forward, and release both weights along your sides. Complete a second bicep curl as you repeat the lunge on the opposite side, this time stepping backward with your left leg. Return to starting position to complete one rep.

Kathleen Kamphausen

3. Split Squat With Overhead Dumbbell Press: Grab a 1- to 3-pound dumbbell in each hand, and stand with your back to a rower with the rail to your right and your toes nearly in line with the back of the rower. The seat should be pushed all the way forward. Bring the weights just above your shoulders with your palms facing each other. Keeping your hips square and facing forward, reach your right foot behind you, and place your toes on the seat with your right heel in the air. Keeping your left knee behind your left toes, lower your body until your left thigh is parallel to the ground. As you come down, extend both arms straight up to bring the weights over your head. With control, lower the weights back to starting position as you push up through your left heel and come back up to stand. That’s one rep. Do all your reps, then step over the rail, and do the same number with your right foot on the ground and your left toes on the seat.

Andrew Lyman Clark

4. Overhead Triceps Pulses: Grab a set of 3- to 5-pound dumbbells. Start with your feet together and a dumbbell in each hand with your palms facing each other. Lift your right foot off the ground and take a large step diagonally behind your left leg. Press the dumbbells together and bring them up over your head with your elbows bent about 90 degrees and stacked above your shoulders. Keeping your shoulders directly over your hips, bend both knees as you simultaneously lower your body and bring the weights down a few inches. Then, push up through your left heel and right toes to raise your body and the weights up a few inches. That’s one rep. Perform all your reps, then switch legs and complete the same number on the opposite side.


5. Squat Press and Twist: Grab a 5- to 10-pound dumbbell in each hand, and stand with your feet slightly wider than shoulders-width apart, toes facing forward. Bring the dumbbells up to your shoulders with your palms facing your ears. Keeping your chest up and your knees behind your toes, sit back into squat. In one fluid motion, lift up out of the squat and pivot on your right foot to twist toward the left as you raise both dumbbells into the air and turn your palms to face forward. Turn back toward the center as you sit back into the squat and lower your arms back to starting position. Repeat on the other side, this time twisting to your right and pivoting on your left foot. Return to starting position to complete one rep.

Andrew Lyman-Clarke

6. Triceps Dips With Side Kick: Sit on a mat with your knees bent and the soles of your feet on the ground near your butt. Place your palms on the ground behind you with your fingers facing your body and your elbows slightly bent. Extend your elbows and lift your hips up off the ground. Next, lift your right foot, point your toes, and extend the leg straight up toward the ceiling. From this position, keep your hips square to the ground as you open your raised leg out to the side and simultaneously bend your elbows. To return to starting position, extend the elbows as you bring your right leg back in with toes pointing toward the ceiling. That’s one rep. Complete all your reps with your right leg, then switch legs and repeat the same number.

Andrew Lyman-Clarke

7. V Sit-Up With Squeeze: Hold a Swiss ball in both hands and lie on your back with your legs outstretched. Extend your arms and bring the ball overhead. Brace your core and squeeze the ball as you simultaneously raise your legs, the ball, and your shoulders a few inches off the ground. Exhale as you lift your legs and arms to meet in the air. Then, squeeze the ball between your ankles as you let go of the ball with your hands, and simultaneously lower your legs and arms until they both hover just above the floor. Your lower back should stay pressed against the ground the entire time. Pause, then lift your arms and legs again, this time passing the ball from your ankles to your hands. With control, extend your arms overhead and lower your legs back to starting position to complete one rep.

Luke Versalko

8. Superman to Shoulder Pullback: Grab a Swiss ball, and lie facedown on the floor with the ball grasped between your ankles. Your arms should be outstretched overhead with your palms facing down, and your shoulders away from your ears. Exhale and engage your butt as you simultaneously raise the ball up toward the ceiling and lift your chest and arms up off the ground. Keep your legs and the ball in the air as you squeeze your shoulder blades together and drive both elbows back toward your sides. Pause, then extend your arms back to starting position. With control, lower your upper and lower body to the ground. That’s one rep.

Luke Versalko

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Elizabeth Narins Senior fitness and health editor Elizabeth Narins is a Brooklyn, NY-based writer and a former senior editor at, where she wrote about fitness, health, and more.

Dedicate a complete training session to your arms with this triceps and biceps workout Do both arms simultaneously. . I am 68 years old and lift everyday. If you brace correctly throughout the lift, your core also benefits, and muscles in the coordination required to raise your arms in different ways simultaneously. Lift right hand and left foot, rotating upper body to the right while bringing left How to do it: Holding a 5- to 8-pound dumbbell in each hand, arms by your Simultaneously tighten left bicep and curl left hand toward chest.

How To: Simultaneous Arm Lift Wellness Fitness, Fitness Goals, Fitness Tips, Fitness. Visit Seems like a good/ well balanced workout you could do at home. Ideally you should choose workout where both simultaneously & alternatively lifting dumbells exercises are part of it. I do both in my workout. If you feel your. Sculpt strong and toned arms fast with these strengthening exercises. Find out what it’s like to do Meghan Markle’s favourite workout. Keeping your body straight and long, come up onto your toes and lift your body off the . Quickly drive through heels out of the squat while simultaneously pushing the.

From this position, lift your right foot and take a large step diagonally curl both weights up toward your shoulders as you simultaneously bend. 5 Incredible Exercises That Work Your Abs And Arms At The Same Time You can either do this routine five two to three times per week, or add your Start in down dog and lift your right leg into the air, this is your down dog. While we usually link strong arms to the ability to bench press or lift pounds, You can do this exercise in a matter of minutes without any equipment. . Engage your glutes and shoulders as you simultaneously lift your arms.

Holding the weight, straighten right arm and simultaneously raise a Make it harder: Place a weight next to each hand and lift the weight when. Take your arm exercises from your curls and extensions to creative combo moves . muscles simultaneously (that means you’ll burn more calories, too). Lift your knees an inch or two off the ground and hold them there. Then simultaneously extend one leg, and reach forward with the opposite hand. Make sure you You can do opposite arm and leg lifts in two ways: Quadruped.

Do these yoga poses for toned, muscular arms that look amazing in sleeveless tops Pressing into your hands, simultaneously lengthen your arms, lifting your. For this reason, we often perform a breast lift at the same time as a tummy tuck and then If the arm lift incisions will be restricted to the arms, a simultaneous. RELATED: How to Do a Pull-Up (Or Add More Reps) Lift your legs off the ground and your arms overhead simultaneously to hold a hollow.

Huge Gains In A Short Time!

A year ago I weighed 190 pounds. Two-and-a-half weeks later I had gained 10 pounds and dramatically increased my strength. This may not sound impressive, but at the time I was 20-years old (no more growth spurts) and I had reached a plateau in my training. The regimen was pretty specific and time consuming. Thankfully, I was home from school for the holidays and had plenty of time to make myself useful. I had arranged to train with a friend of mine, which was a good break from the norm.

The training split was different from what I was use to doing. It was a 3-day split with one off day, which meant that every body part would be worked twice in a 7-day period. This seems ridiculous, but remember, it was only for 20 days. The workouts were pretty lengthy (about 2 hours) and full of volume (about 25 sets per body part). Also, we used extremely heavy weight. The schedule worked out as follows:

  • Day 1: Chest and Triceps
  • Day 2: Legs and Biceps
  • Day 3: Back and Shoulders
  • Day 4: Rest

To me, this was very unorthodox, but I was willing to give anything a try. Now, the actual workout breaks down like this:

Day 1: Chest and Triceps

Chest Print 1 8 sets, 10, 10, 6, 6, 4, 3, 3, 3 reps2 4 sets, 6, 4, 3, 3 reps3 4 sets, 6, 4, 3, 3 reps4 4 sets, 8 reps5 3 sets, 8 reps Triceps Print 1 4 sets, 10, 8, 6, 6 reps 2 4 sets, 8, 8, 6, 6 reps 3 4 sets, 8, 8, 6, 6 reps 4 4 sets, 8 reps 5 4 sets, 8 reps 6 3 sets, 8 reps

Day 2: Legs and Biceps

Legs Print 1 6 sets, 12, 10, 8, 8, 6, 6 reps 2 4 sets, 8 reps 3 4 sets, 10, 8, 8, 8 reps 4 4 sets, 8, 8, 6, 6 reps 5 4 sets, 10, 8, 8, 8 reps 6 4 sets, 8 reps Biceps Print 1 2 4 sets, 8 reps 3 4 sets, 8 reps 4 4 sets, 8 reps 5 3 sets, 10, 8, 6 reps 6 3 sets, 12, 10, 12 reps

Day 3: Back and Shoulders

Back Print 1 1 set, to failure 2 4 sets, 8 reps 3 4 sets, 8 reps 4 4 sets, 8 reps 5 4 sets, 8 reps (per arm) 6 4 sets, 8 reps Shoulders Print 1 5 sets, 10, 8, 6, 4, 4 reps 2 4 sets, 8, 6, 6, 4 reps 3 4 sets, 8 reps 4 4 sets, 8 reps 5 4 sets, 8 reps 6 4 sets, 10, 10, 8, 8 reps

Pretty full workouts, huh? I know it seems absolutely crazy to do this much. If I hadn’t actually done this workout and seen the results, I would not believe it myself. Like I said before, the weight used needs to be extremely heavy, but you should be able to control the weight. On your major lifts (the lifts at the beginning of the workout), you need to be doing a lot of forced reps. Your body should feel like it was run over by a car when you get through.


As far as diet is concerned, here is what I did: I was eating about four meals per day, and an hour and a half after the first, second and fourth meal, I drank a shake. The meals consisted of some type of meat (chicken, beef, steak, etc.), carbohydrates (noodles, rice, etc.), and some kind of vegetable. Nothing too complicated. The shakes were extremely important, I think this may have been where the secret was. Every shake consisted of the same thing: 5-7 grams of creatine monohydrate, 10 grams of glutamine, and 40 grams of protein.

If you eat correctly, then at the end of the day, you should be getting about 20 grams of creatine, 30 grams of glutamine and 120 grams of protein from the shakes alone. Make sure that you eat plenty of carbohydrates (about 80 grams each meal) so that your body doesn’t use protein for the jobs of glucose.

Another vital part of this training is sleep. I slept about 11 hours a day on average. This is when your body grows and recuperates. The extremely tough workouts call for plenty of sleep and lots of rest on top of that.

This program is effective, and I highly recommend it to anyone who may be in a slump or needs something to do over the holidays. The results are phenomenal. When I went back to school I was so much stronger, my clothes fit tighter, and a lot of people were coming up to me asking me what my secret was over the break.

Many people thought I had started a cycle of steroids and didn’t believe me when I tried to convince them otherwise. The best thing was that my strength continued to increase (not as dramatic as before) and my body weight also continued to (slowly) increase. After that two-and-a-half-week program, I took three days off and rested. I continued to eat as much and I cut out supplements after the third week. After taking a week off of supplementing I started back on the same formula. Also, I changed my workout around a bit in order to try something new.

30-Minute Legs + Back + Biceps Workout

Strength train at-home with this effective 30-minute workout targeting the legs, back, and biceps; combining large compound, strength movements with powerful plyometrics!

You’ve heard me talk about my love of strength training for a long time — in fact, one of my most popular workouts on Pinterest is this lift heavy lower body strength training workout from 2015 {one of my very first blog posts}.

Recently I’ve been sharing on my Instagram stories how to replicate my strength-based, gym workouts at-home and you guys have been loving it.

So that’s exactly what this is — a strength and power {hello weighted plyometrics} gym workout turned at-home, 30-minute legs, back, and biceps workout. And it’s ‘stack-on’ style which is one of my favorite workout formats.

This is an effective, 30-minute workout as it combines large, compound strength movements that target the largest muscle groups in your body, legs + back, with powerful plyometrics to get your heart rate up too! This workout defiantly requires a protein-packed refuel — enter my favorite Daily Harvest Smoothies + Breakfast Bowls with a Vital Proteins Collagen protein boost!

If you’re having trouble viewing this Legs, Back and Biceps Workout, try turning off or pausing your ad-blocker. If you prefer, you can view this strength workout on Youtube here.

I’m using 10 pound dumbbells in this video because that’s what I had at the studio, but I encourage you to go heavier at-home, especially on the strength exercises {the last 2 reps should feel difficult to the point of failure}. I personally love using these Power Block weights as you can adjust your weight per exercise from 5 – 50 pounds.

The Workout: 30-Minute Legs + Back + Biceps Workout

Stack on exercises as you progress through this workout. So you’ll perform move 1; then move 1 + 2; then move 1, 2 + 3…and so on.

You’ll repeat move 1 x 6 sets, but only do move 6 x 1 set. Perform each exercise for the number of repetitions or timed interval listed next to each exercise below {approximately a 30-minute workout}.

Use medium-to-heavy dumbbells, try and challenge yourself to go heavier on the strength exercises. You can always modify by performing the plyometric exercises without jumping and without weights.

See video above for complete workout and proper exercise form.

Sumo Squat + Reverse Grip Row

DB Set Down/Pick Up Squat Jumps

Single Leg Deadlift + Bicep Curl

DB Front + Back Squat Hops

Plank Row + Lunge Curl Complex

Superman Lat Pull + Total Body Crunch

Daily Harvest + Vital Proteins Post Workout Superfoods On-The-Go

Efficient workouts followed by efficient, protein-packed, post-workout refuel — Daily Harvest Smoothies + Breakfast Bowls + my favorite kind of protein, Vital Proteins Collagen!

If you’ve been following me on social, you know I’ve been loving on Vital Proteins Collagen for awhile, but Daily Harvest Smoothies + Breakfast Bowls are a newfound love for me as they make refueling so easy + convenient.

I love having Daily Harvest Smoothies + Breakfast Bowls in the freezer for those extra busy days and weeks when I need a little meal prep relief {and of course Brody likes them too}! My current favorite Daily Harvest products include:

  • Blueberry + Hemp Smoothie {which you can make at home using this recipe}
  • Pineapple + Matcha Smoothie {which you can make at home using this recipe}
  • Mango + Greens Smoothie
  • Blackberry + Majik Chia Parfait
  • Mango + Turmeric Chia Parfait

I always add a scoop or on-the-go packet of Vital Proteins Collagen Peptides {or marine collagen} to my Daily Harvest Smoothies + Breakfast Bowls for an extra protein boost since I’m typically enjoying them post workout.

Give yourself a little meal prep relief and stock your freezer with Daily Harvest superfoods today —->>>> Get 3 free smoothies added to your first order when you use promo code: nourish

This post does include affiliate links and I do make a small commission for products purchased using some of the links in this post. Thank you for supporting Nourish Move Love, making the content you see on this blog possible.

Superset A: Kettlebell swing + kneeling db press

2 sets, 15 reps on each move

Perform your swings; swap hands at the top every time. Then, kneeling, press dumbbells above your head. Rest 60sec after supersets.

Superset B: Kettlebell squat & press + reverse fly

2 sets, 10 each side and 15 reps

Hang onto that kettlebell. Rest it on the back of your forearm, squat and power up, pressing the weight up. Now, lie face down on a bench holding two dumbbells. Raise to the side.

Superset C: Db shrug + tricep dip

2 sets, 25 reps and to failure

Now things might become painful. Hold a pair of heavy dumbbells at arm’s length. Shrug and hold for a beat then relax. After those, do tricep dips to failure. That’s a good thing, here.

Superset D: Push-down + TRX bicep curl

2 sets, 25 reps and 15 reps

Set a cable stack to the highest setting. Push the rope down, then release. After your reps, hold the handles and lean back. Bend your elbows until your hands are next to your temples.

Superset E: Lunge & raise + shoulder press

2 sets, 20 reps and to failure

Holding a weight plate, do walking lunges; raise the plate as you push up. End by alternating barbell presses in front of and behind your head. Consider your stamina staked.

The Six Best Arm Exercises

If you’re here looking for the best arm exercises for your next gym session, you’ve come to the right place.

With biceps being one of the most popular body parts to train, whether you’re a bro split veteran or a total gym novice, there’s no doubt you’ve heard of a bicep curl… arguably one of the most well-known arm exercises out there.

Don’t be fooled by the obsession with the two muscles on the front of your arm, though… The triceps contain more muscle mass than the biceps and are often left neglected in the pursuit of t-shirt bulging arms.

It’s time to take your biceps and triceps workouts to the next level and feel the pump from the very best arm exercises for increasing muscle mass, strength and performance.

Here are 6 of the best exercises for arms:

Scroll down to find out more about each of the arm exercises, and how to do them.

  • Barbell Bicep Curl
  • Dumbbell Preacher Curl
  • Cable Bicep Curl
  • Skull Crusher
  • Cable Triceps Pushdown
  • Single-Arm Dumbbell Overhead Tricep Extension

Scroll down to the bottom and give our brutal arm workout a try!

During your time in the gym, you’ll probably come across some weird and wonderful exercises, with many trying to target the biceps in different ways.

But… believe us when we say, the most effective lifts are often the most basic. Execute these three biceps exercises correctly in your next arm workout and reap the rewards.

Barbell Bicep Curl

Muscles Targeted: Biceps Brachii (Long Head & Short Head)


If the Barbell Bicep Curl isn’t part of your arm workout, now is the time to include it. Being one of the best exercises for developing muscle mass in the biceps, the utilisation of the barbell allows both arms to work together, shifting more weight during each rep.

And remember, increasing volume through total weight and reps helps stimulate adaptation in the muscle groups targeted, leading to muscular growth and development.

TIP: Classic bad form for the bicep curl includes erratic swinging at the bottom of the rep. Keep your feet planted shoulder-width apart, knees slightly bent and elbows kept strictly by your side. Aim for a powerful contraction to the top of the rep, with a slow three-second eccentric movement.

Dumbbell Preacher Curl

Muscle Targeted: Biceps Brachii & Brachialis


The beloved preacher curl, the perfect exercise for isolating the biceps brachii. This exercise is well known as the ez bar preacher curl, however switching out the bar for dumbbells allows for unilateral conditioning, ensuring both arms are as strong as each other.

Utilising the preacher curl bench (or an incline bench) with dumbbells creates one of the best biceps exercises for targeting the muscle, reducing the ability to ‘cheat’ whilst placing more emphasis on the contraction of the muscle throughout the movement.

TIP: Rotate your grip for a preacher hammer curl, giving the same amount of isolation, with more focus on the forearm, Brachialis and Brachioradialis.

Cable Bicep Curl

Muscle Targeted: Biceps Brachii


Cable bicep exercises can often be overlooked for the more favourable barbell or dumbbell variations, but you don’t need to fall into that same trap. The Cable Bicep Curl is essential for increasing training volume in your arm workouts, often used towards the end of sessions with a higher repetition focus.

Using the cables for bicep curls creates a ‘constant tension’ environment for the biceps, making them work uniquely compared to the traditional aforementioned methods.

TIP: The cable machine can be great for drop sets and working to failure, with the weight pin system making it quick and simple to alter resistance.

Add these five best leg exercises to your next workout


It isn’t an arm workout if you don’t hit your biceps and triceps. Made up of three muscles located on the rear of your upper arm, the main function of the triceps is the extension of your elbow.

Larger push movements such as triceps dips and barbell bench press also recruit the muscle fibres of the triceps. But, we’re here to give you the best triceps exercises to isolate the muscle.

Skull Crusher

Muscle Targeted: Triceps Brachii (Lateral Head, Medial Head & Long Head)


Otherwise known as the Lying Triceps Extension; If you’re chasing big triceps, the skull crusher exercise should be near the top of your list. This triceps exercise is usually performed with the barbell or ez bar, allowing both triceps to work together, targeting all three heads of the triceps brachii.

Focus on the slow eccentric movement, before powerfully extending your arms, engaging the triceps throughout the exercise.

TIP: Don’t drop the weight; else you’ll find out why this exercise is called the ‘skull crusher’.

Cable Triceps Pushdown

Muscle Targeted: Triceps Brachii


Utilising the cable machine isn’t just for bicep exercises… mounting the attachment higher on the frame allows for an abundance of cable tricep extension exercises to be performed.

Helping isolate the triceps brachii, the Cable Tricep Pushdown using the straight bar attachment targets the three heads of the triceps.

The Cable Extension is a great tool for beginners before moving on to more demanding exercises, helping develop muscular conditioning and strength.

Experienced lifters can also take advantage of the cable system, isolating key areas of the triceps through different tricep extension attachments, including single arm triceps exercises.

TIP: A strict posture is key to isolating the triceps effectively. Position yourself with a balanced stance, soft knees and retracted shoulders; keeping your elbows pinned by your side throughout the movement.

Single-Arm Dumbbell Overhead Triceps Extension

Muscle Targeted: Triceps Brachii


This exercise provides a unique way to isolate the tricep, lifting the arm above the head to stretch the long head of the muscle placing more emphasis on the contraction.

You’ll need to leave your ego at the door for this lift. The single-arm overhead extension the weight you can shift will be limited, but that doesn’t reduce its effectiveness. Start with a light weight and build your way up as your stability, and strength improves.

Rest assured, this is one of the best dumbbell exercises for triceps to help isolate and target the three heads of the muscle.

TIP: When standing, ensure you are contracting your abs to hold your body still and prevent your lower back from arching.

The Best Arm Workout

So, you’ve now got a list of the best arm exercises; it’s time to put them together to create your next arm workout. Combining the best arm exercises above helps target your biceps and triceps in different ways, challenging and stimulating the muscle to adapt and grow.

The Arm Workout:

Here is on of the best arm workouts to challenge biceps and triceps, starting with heavier, strength based rep ranges before moving towards hypertrophy and muscular endurance. Keep rest times between 45 – 60 seconds.

  • a1. Barbell Bicep Curl – 3 sets 5 reps
  • b1. Skull Crusher – 3 sets 5 reps
  • c1. Dumbbell Preacher Curl – 3 sets 10 reps
  • c2. Single-Arm Overhead Tricep Extension – 3 sets 10 reps
  • d1. Cable Bicep Curl – 2 sets 20 reps
  • d2. Cable Tricep Pushdown 2 sets 20 reps

*c1. + c2. and d1. + d2. are supersets.

Make sure you save this awesome arm workout for your next session in the gym.

There we have it, six of the best arm exercises and one of the best arm workouts for you to try.


Leg and arm workout

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