4 Ways to Get Awesome Arms

4 Ways to Get Awesome Arms

Most of these exercises involve punching. This move requires you to work against your core as you extend your arm out, while also challenging your back and shoulders – plus, all those quick, constant movements engage your brain to ensure you aren’t just mindlessly going through the motions. Do this series six days a week, and remember to add 30 minutes of cardio.

  1. Squat and Punch:
  • Start with feet wider than hip-width apart, holding a light dumbbell in each hand at hip level. Bend knees, lowering torso forward while pushing hips back to squat down.
  • Punch arms overhead as you return to standing.
  • Repeat 30 times.
  1. Overhead Double Punch:
  • Start with feet wider than hip-width apart, holding a light dumbbell in each hand, elbows bent out to sides.
  • Extend arms straight overhead, punching with power.
  • Return to start and repeat. Do 30 reps.
  1. Upper Cut and Forward Punch:
  • Start with feet wider than hip-width apart, holding a light dumbbell in each hand at hip level. Keeping elbow bent, punch right arm up and across body toward left shoulder.
  • Return to start, then punch right arm forward.
  • Return to start. Do 30 reps.
  1. Side Dip and High Lift:
  • Start with feet wider than hip-width apart, holding a light dumbbell in right hand. Shift weight onto right foot, reaching diagonally down toward the floor.
  • Shift weight back to left foot, lifting arm as you bend right knee and bring leg up and in to the left.
  • Return to standing and repeat 30 times.

overhead-double-punch-400x400 side-dip-and-high-lift-400x400 squat-and-punch-400x400 upper-cut-and-forward-punch-400x400

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