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Part Two: Sleek Arms

On Sunday we tried a three minute workout and for those feeling up to the challenge can try this four minute workout. It’s slightly more challenging and heck even if you’re still a beginner you can try this one too!


Please don’t ever feel discouraged if you cannot attempt one of the moves at this time. That is okay. There are some moves I cannot accomplish right now but I know with a little practice I’ll nail them soon enough.

Below is another workout that can be completed in less than 5 minutes. (Sucks that you can’t use time as an excuse huh…)


So I’m going to describe each move and the sequence will be on the bottom:


Arm Circle:

Stretch your arms out to a T shape. Make sure your palms are facing the floor. Make the circular motion with your arms.


Regular Push Ups:

Start on all fours, with your hands and knees on the ground. Now push forward with your palms on the ground and with your toes on the ground. Make sure to keep your back straight and that your shoulders are aligned with your elbows.


Squats + Overhead Press:

It’s pretty much the same as last week but now it’s a double whammy because you’ll be incorporating a squat! So go ahead and grab your weights, stand with your feet shoulder width apart and arms bent at a 90 degree angle. Bend your knees and lower your hips to a full squat while keeping your back slightly arched. Hold for about three to five seconds and slowly stand up while fully extending your arms.


Tricep Dips:

Okay for this one you’ll need a chair, bed, sofa, or table. Sit in front of the edge with your knees at a 90 degree angle and your feet together. Now bend your elbows and lower your butt, once you get low enough (you’ll feel when it’s the right time to stop) push back up to the starting position.


Bicep Curls:

Start with your feet shoulder width apart and with your arms to the side. Now lock elbows and using your own resistance or using body weights slowly curl your arms up.


Arm Sequence:

1 Minute of Arm Circles

30 Seconds of Bicep Curls

30 seconds of Push Ups

1 Minute of Tri-Cep Dips

1 Minute of Squats + Overhead Press


And there you have it folks a four minute arm workout that’s guaranteed to help your arms become sleek. & no excuses because you just need four minutes to get a great workout!

By the way if you have more time, you can definitely complete the sequence two or three times! Up to you though!


Remember to Tweet @LEANERCREAMER or TAG @LEANERCREAMER and USE #LEANERCREAMER if you have any workout ideas that you’d like us to try!

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