This is your 10 minute toned arms at home workout challenge. I want you to do this workout every 3 days for 14 days. If you can, try it for a month and trust me, you are going to feel an incredible burn. This is going to be way more than just a workout, it’s going to be fun. We’ve got awesome music. Don’t forget to tag me on Instagram for a chance to be featured. Like these lovely ladies have just here. Grab some lightweights if you have them, if not, anything else you can get your hands on. If you have the LEAN long bands, grab them as well for an extra burn.
Last thing before we get started. Today, the brand new Vital Seamless Gymshark launches. That is this outfit right here, it comes in 4 different colors. You’ve been seeing it in my YouTube videos across the last few weeks. Honestly, the fit is so good. If you guys do want to shop, check out the link in my description box. It is time to feel like a boss powerful babe. Let’s do this. (timer beeping).
Find that beat. One, two, three, four, it’s one, two, up, up. Good, enjoy that beat, feel the burn I want you to feel like a boss doing this. Think about whatever has annoyed you today and punch it out, let’s go. Over half way you guys. Come on, push it, push it. Pull tight, all the time, come on, push. (timer beeping).
Amazing work, now, feet standing quite wide. Slightly back with the right foot. Punching across the body, one, two, let’s go. Come on, push it. 2kg suddenly feels very heavy. Keep pushing, guys, keep pushing. Half way, you got this, come on. (timer beeping) Two options, you can place the long band underneath your feet, coming up.
Just with the weight or the long band. Let’s go. If you want to, you can go double, weights and the band. Nearly there you guys, come on, keep pushing, you got this. (timer beeping) Amazing work, okay, holding your right arm out to the side, the left hand punches in, up, tricep, back and punch.
Let’s go. Of course, if it’s too much, go without weights. You can just come here. Come on, you’ve got this. 15 seconds. (timer beeping) Amazing work, okay, other arm comes up, hold that way if you want to recon and punch, up to the sky, tricep,.
Drop down, punch, let’s go. Slow it down if you have to. Remember, one side is always going to be stronger than the other. Well, not for all of us but for most of us. Come on, think power, you’ve got this. (timer beeping) Amazing work. Grab a hold of both weights again, four punches across the body, then four up to the sky. four, three, two, let’s go.
Come on. Think of what’s annoyed you and push it, push it, push it. Beginners, if it’s too hard, just come here, You’ve got this, up, two, three, four. Whatever level you are, I don’t mind, I just want you to go to your maximum. Come on, think power. (timer beeping) Finish it up. Down on the mat.
We’re going to do tricep dips. Fingertips facing forward, lift up, down and up, let’s go. Beginners, come down, have a moment, push up. (timer beeping) Amazing work, coming onto your knees now, you should be on fire. I want you to place your knees onto the band if you have it. We have a shoulder press and back down. If you don’t have the band, just go with weights. Beginners, you’re here.
If you are super advanced, go with both, band and the weights. You have got this. (timer beeping) Okay, easy one, shake those arms out, they should be on fire. Biceps, we’re going to come up, were going to go in a V shape or W shape, I should say, round. We’ve got this, elbow in close to the side, core tight. Come up, long halfway down, (timer beeping).
Amazing work, finishing up with triceps. Okay, I want that band behind you, thumbs bent, three, two and up or with weights you guys, or if you want to, go with the double, it’s up to you. Core tight, elbows in. We don’t want those elbows wide. Rib cage down, core tight. (timer beeping) My arms are on fire.
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