A 15-MINUTE WORKOUT FOR TONED ARMS


Toning our arms is a challenge. It takes time and hard working. We all want perfect, strong arms, so we should exercise regularly and get them. Here in this article our team Go Fit Stay Fit is going to present you a 15-minute workout plan for amazing arms.

You should follow this workout plan for 30 days and then take several days pause before you continue. The results will be unbelievable.



Daily workout plan:

    • Triceps extension with Cobra-20 times
    • Dumbbell Biceps Curl-15 times
    • Dumbbell Rows- 20 times
    • Push-Ups- 20 times
    • Triceps Dumbbell Kickback- 10 times

1. Triceps extension with cobra

Lay prone on the ground with bent elbows and your fingertips in line with your chest. Then you should extend your elbows and push your upper body and hips off the floor. When your elbows reach full extension, bring your body back to the starting position. (1)

2. Dumbbell Biceps Curl
Image result for Dumbbell Biceps Curl

Select dumbbells of a weight you can lift 10 times with good form. Suggested starting weights are 5 pounds or 10 pounds per dumbbell. If you are just beginning, rehabilitating from an injury, or returning to exercise after a sedentary period, you might start with 2 pounds.



Begin standing tall with your feet about hip-width apart. Keep your abdominal muscles engaged.
Hold one dumbbell in each hand. Let your arms relax down at the sides of your body with palms facing forward.
Keeping your upper arms stable and shoulders relaxed, bend at the elbow and lift the weights so that the dumbbells approach your shoulders. Your elbows should stay tucked in close to your ribs. Exhale while lifting.
Lower the weights to the starting position.
Do 8–10 curls, then rest and do one or two more sets.

3. Dumbbell Rows
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Take dumbbells in your both hands, bend your knees slightly and bring your torso forward at the waist. Keep your back straight and parallel to the floor. Then lift the dumbbells to your side and hold the position for several seconds. Then bring it back to the starting position. (3)

4. Push-ups
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Start on your hands and knees with your hands underneath your shoulders. Then come onto the balls of your feet and the heels of your hands, and then walk the feet back until you are in the plank position. Bend your elbows, lowering your body down. Then slowly push yourself back up to the starting position.

5. Triceps Dumbbell Kickbacs
Dumbbell Tricep Kickbacks • Exercise Database
You should place your left knee on the bench with your left-hand palm down on the bench in front of you. With your right hand take a dumbbell. Then raise your arm until it is in a straight line with your body, keeping your elbow tucked into your side and bent to a 90-degree angle. Extend your arm until it is in line with your shoulder. Keep this position for several seconds and then lower your arm in the starting position.