Arm workout in 15 minutes: you only need weights or elastic bands

Let those who have never entered the gym on a day throw the first stone. arm workout and for a moment he had no thought of turning and walking away.

The truth is, even though this is not the preferred option for many people, exercising the upper limbs is just as important as any other part of the body.

This is because keeping this region well worked protects important joints, such as shoulders and wrists, in addition to improving posture with the definition of muscles in the pectoral and dorsal regions.

“You have to train frequently and intensively. In addition to aesthetics, doing arm exercises will give greater autonomy for daily activities, such as carrying groceries and lifting your child, for example”, explains the personal trainer Cau Saadfrom Sao Paulo.

Well, we know that pointing out the benefits of arm training won’t make you love it overnight. But, what if you can complete it in just 15 minutes and still in your own home?

According to the American personal trainer Kelsey Wells, this is super possible, just have resistance bands and a pair of dumbbells nearby to choose which one suits you best. Just look!

15 minute arm workout

The training is divided into two parts:

Part One:

Do each of the first three moves below for 40 seconds each. After completing them, rest for 30 seconds. That’s a turn. Complete three laps before starting the next workout leg.

Dumbbell shoulder press

Hold a dumbbell in each hand using an overhand grip and place both feet on the floor, hip-width apart. Gently raise the dumbbells to shoulder height, directly in front of your chest.

Extend your elbows and raise the dumbbells above your head, making sure your arms are in line with your ears. Once your arms are fully extended, bend your elbows to lower the dumbbells back to your chest. This is a repeat. Repeat for 40 seconds.

Shoulder press with resistance band

With the elastic band tucked under your feet hip-width apart, hold one end of the band in each hand.

Gently lift the ends of the band to shoulder height. Extend your elbows and bring the ends of the band above your head, ensuring your arms are in line with your ears.

Once your arms are fully extended, bend your elbows to return to the starting position. This is a repeat. Repeat for 40 seconds.

Triceps kick with dumbbell

Hold a dumbbell in each hand with palms facing inward, feet hip-width apart and knees slightly bent. Lean forward from the hips so that your torso is parallel to the floor.

Bend your elbows to bring the dumbbells to the sides of your chest. Extend your elbows back, ensuring they remain in close contact with your sides.

Bend your elbows to return to the starting position. This is a repeat. Repeat for 40 seconds.

triceps kick with resistance band

Stand in the center of a band with your feet hip-width apart and one end of the band in each hand (palms facing inward). Slightly bend your knees and lean forward so your torso is parallel to the floor.

Bend your elbows to bring the ends of the recovery band to the sides of your chest. Keeping your shoulders as still as possible, extend your elbows back, ensuring your arms remain in close contact with your sides.

Bend your elbows to return to the starting position. This is a repeat. Repeat for 40 seconds.

Stand with a dumbbell in each hand, palms facing inward, feet hip-width apart and knees slightly bent.

Keeping your upper arms as still as possible, bend your elbows and gradually rotate your wrists to bring the dumbbells toward your shoulders with your palms facing your chest (undergrip).

Extend your elbows and rotate your wrists to return to the starting position. This is a repeat. Repeat for 40 seconds.

Thread with resistance band

Stand in the center of the band with your feet hip-width apart and one end of the band in each hand using an underhand grip (palms facing away from you).

Bend your elbows to bring your hands towards your chest, ensuring your elbows remain in close contact with your sides.

Extend your elbows to return to the starting position. This is a repeat. Repeat for 40 seconds.

Part two:

Now perform the indicated number of repetitions of the final two movements and rest for 30 seconds. That’s a turn. Complete as many laps as you can in six minutes.

Dumbbell Lateral Raises

Hold a dumbbell in each hand with palms facing inward, feet hip-width apart and knees slightly bent.

Keep your elbows slightly bent and lift the dumbbells out and up to shoulder height. When they reach shoulder height, move them forward, directly in front of your chest.

Immediately reverse the movement, pulling the dumbbells back until they are in line with your shoulders. Slowly lower the dumbbells to the sides. This is a repeat. Perform 15 repetitions.

Dumbbell Lateral Raises with Resistance Band

Standing stepping in the center of the band with feet hip-width apart, hold one end of the band in each hand with a neutral grip (palms facing inward).

Keep your elbows slightly bent and lift the ends of the band out and up to shoulder height. When they reach shoulder height, move them forward to bring them directly in front of your chest.

Immediately reverse the movement, pulling the ends of the band back until they are in line with your shoulders. Slowly lower the ends of the band to the sides to return to the starting position. This is a repeat. Perform 15 repetitions.

Triceps extension with dumbbells

Hold a dumbbell in each hand and place both feet on the floor, shoulder-width apart. Extend your arms above your head, keeping them in line with your ears.

Keeping your shoulders as still as possible, bend your elbows to lower the dumbbells behind your head.

Immediately extend your elbows to return to the starting position. Make sure you keep your shoulders, elbows and wrists in line at all times. This is a repeat. Perform 20 repetitions.

Triceps extension with resistance band

Stand in the center of the band with both feet on the ground. Hold one end of the resistance band in each hand with your palms facing inward and extend your arms above your head, keeping them in line with your ears.

Keeping your shoulders as still as possible, bend your elbows to lower your hands behind your head. Immediately extend your elbows to return to the starting position. Make sure you keep your shoulders, elbows and wrists in line at all times. This is a repeat. Perform 20 repetitions.