15-Minute Arm Workout

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Life is often filled with a number of physical challenges. You need to load this huge suitcase in the overhead bin before the flight attendant forces you to gate check it. You just bought a truckload of mulch from Home Depot and now need to unload it. Your child fell off their bike and needs to be picked up and comforted by their mom or dad. 

How do you prepare your body for these moments? With this 15-minute Arm Workout, not only will you be proud of your sculpted and toned arms, but you will also be developing the strength needed to power through life’s moments, both big and small.

Quick Stats:

  • Equipment Needed: Workout Mat or Towel
  • Workout Length: 15 minutes
  • Intensity: 3 flames
  • Est. Calories Burned: 120 Calories

Workout Summary

Warm-Up Sequence (x1)

Hammer Curl (10 reps)
Dumbbell Squat Push Press (10 reps)

Circuit Sequence (x3)

Dumbbell Shoulder Press (10 reps)
Single-Leg Lateral Raise (10 reps)
Standing Overhead Tricep Extension (10 reps)
Dumbbell Front Raise (10 reps)
Standing Scaption (10 reps)
Dumbbell Bicep Curls (10 reps)
Tricep Back Rows (10 reps)
Dumbbell Bent Over Row (10 reps)

Cool Down Sequence (x1)

Rope Face Pulls (10 reps)
Chest Door Frame Stretch (15 seconds per side)

Exercise Instructions

Warm-Up Sequence (x1)

Hammer Curl (10 reps)

Hammer Curl

Step 1: Grip the dumbbells vertically and hold next to your side. 
Step 2: Lift the dumbbells vertically toward your chest, until you form a 90-degree angle with your lower arm and chest, then lower.
Step 3: Repeat the sequence.

Dumbbell Squat Push Press (10 reps)

Dumbbell Squat Push Press

Step 1: Grip the dumbbells vertically and hold just above the edge of your shoulder. 
Step 2: Lower your body into a squat then come back up and push the dumbbells up vertically, fully extending your arms, then lower.
Step 3: Repeat the sequence with the squat followed by a push press.

Circuit Sequence (x3)

Dumbbell Shoulder Press (10 reps)

Dumbbell Shoulder Press

Step 1: Grip the dumbbells vertically and hold just above the edge of your shoulder. 
Step 2: Push the dumbbells up vertically, fully extending your arms, then lower.
Step 3: Repeat the sequence.

Single-Leg Lateral Raise (10 reps)

Single-Leg Lateral Raise

Step 1: Grip the dumbbells vertically and hold next to your side while standing on one leg. 
Step 2: Raise the dumbbells vertically by pulling them away from your body until they are parallel with your shoulders, then lower.
Step 3: Repeat the sequence.

Standing Overhead Tricep Extension (10 reps)

Standing Overhead Tricep Extension

Step 1: Stand holding a cupped dumbbell over the back of your head. 
Step 2: Slowly lower the dumbbell down your back, then pull back up.
Step 3: Repeat the sequence.

Dumbbell Front Raise (10 reps)

Dumbbell Front Raise

Step 1: Grip the dumbbells vertically and hold next to your side.
Step 2: Lift the dumbbells vertically up until they are parallel to your shoulders, then lower.
Step 3: Repeat the sequence.

Standing Scaption (10 reps)

Standing Scaption

Step 1: Grip the dumbbells vertically and hold them just in front of your quads.
Step 2: Raise the dumbbells vertically by pulling up and out until they are slightly above the shoulder line, then lower.
Step 3: Repeat the sequence.

Dumbbell Bicep Curls (10 reps)

Dumbbell Bicep Curls

Step 1: Grip the dumbbells horizontally and hold them just in front of your quads.
Step 2: Raise the dumbbells up toward your chest in a curl until they are just below your shoulder, then lower.
Step 3: Repeat the sequence.

Tricep Back Rows (10 reps)

Tricep Back Rows

Step 1: Grip the dumbbells vertically next to your side.
Step 2: Bend slightly forward and sweep the dumbbells back vertically, then bring back to the starting position.
Step 3: Repeat the sequence.

Dumbbell Bent Over Row (10 reps)

Dumbbell Bent Over Row

Step 1: Grip the dumbbells vertically next to your side.
Step 2: Bend forward, pushing your glutes out, and raise the dumbbells vertically toward your chest, then lower.
Step 3: Repeat the sequence.

Cool Down Sequence (x1)

Rope Face Pulls (10 reps)

Rope Face Pulls

Step 1: Kneel down on one knee and pull a rope attachment from a cable machine toward your face. 
Note: If you do not have a cable machine you can also simulate this movement to achieve the same result.

Chest Door Frame Stretch (15 seconds per side)

Chest Door Frame Stretch

Step 1: Using the frame of a doorway or edge of a wall, place your right arm on the edge and rotate slightly to stretch, then alternate to the left side and repeat the sequence.


Written by the Nutriology Fitness Team

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