Want to reach peak fitness? Follow our straightforward weekly workout schedule for a few consistent weeks, and you'll be super fit—guaranteed.
Developed with a professional trainer, this plan delivers real results. Dive in this week with Day 1 exercises for toned arms.
Day 1: Arms
These proven moves build tight, slender arms at home—no gym required.
1. Dips
For your triceps
Sit on the edge of a chair. Place your hands flat next to your hips, fingers pointing forward. Bend your knees to a 90-degree angle. Push up and lower your body until your arms form a 90-degree angle. Extend to rise. Do 12 reps.
2. Boxing Punches
To burn arm fat
Stand feet shoulder-width apart, knees slightly bent. Elbows at hips, fists clenched. Thrust your right arm forward forcefully (boxing style), then left as right returns. Punch 12 times per arm.
3. Fly and Spin
For strong shoulders
Feet hip-width apart. Extend arms at shoulder height and make 12 small rotations, alternating back and forth. Lower arms and repeat. Do 12 times.
4. Biceps Curl
To strengthen your biceps
Feet hip-width apart, arms at sides. Hold dumbbells or water bottles, palms up. Curl to shoulders, then to navel height, lowering each time. Repeat 12 times.
