The most intense version of this exercise is a weighted Baby C.  Increase intensity as you get stronger and the Big C’s become easier. Click here to see the Simple Steps to start getting Results for free, Get free VIP-only Resources that make it easy to Burn Fat & Feel Fabulous, Click here to Start your Free Metabolic Analysis & training, Click Here to Burn Fat and Tone up with Quick and Easy Workouts made for Busy Women, Find the perfect Nutrition or Workout Program that's perfect for you. When you’re done with this workout, leave me a comment and let me know if you felt the burn. Stand holding dumbbells with your elbows close to your sides. Location: Small muscle over the lower portion of the upper arm that connects the bottom half of the bicep to the forearm Function: Elbow Flexion Exercise: Hammer Curls and Reverse Curls © Copyright 2020 Meredith Corporation. These arm-strengthening exercises tone your triceps, the muscle above your elbow. Lower the weights back down to the original start position to complete one rep. When you can pull back no further without twisting, lower the dumbbell. To increase intensity add weight or make Baby C’s. Before you start your workout, make sure you're all warmed up and that your heart rate is also in the … This is your start position. Works: biceps, triceps, shoulders, core, glutes. Complete the entire circuit 2-4 times, depending on how long you want to work out. Bend your right arm and straighten your left arm. The best workouts for arms are tricep dips, tricep extension, bicep curls, lateral raises, wall push-ups, hammer curls, bent over rows, reverse plank with leg ups, swimming, etc. Tap right hand to left shoulder, then return to start, keeping abs and glutes engaged to keep hips as stable as possible. Your arms should look like a wide “W.” This is your start position. This workout targets your arms… But unfortunately, you can’t spot-reduce fat. Christina is a certified Holistic Nutritionist, Personal Trainer, & Holistic Fitness & Health Coach. Offers may be subject to change without notice. This “Beginner Arm Workout” is the perfect circuit to tone and strengthen your biceps, triceps, and shoulders. ===== 7 Days of awesome at-home workouts and delicious dinner recipes – delivered daily right to your inbox. Next, curl the weights up towards the front of your shoulders. Do each exercise for 50 seconds and then rest for 10 seconds. Pick four or five exercises to do circuit-style, either for time (anywhere from 30-60 seconds) or reps (aim for 10-12). Lower Range Of Motion – Curl the weight halfway up, only completing the ‘bottom half’ of the exercise for 7 reps. Upper Range Of Motion – Start with the weight halfway up, curling up to the top then back halfway down, completing the ‘top half’ of the exercise, for 7 reps. Full Range Of Motion – Complete a bicep curl, using the full range of the exercise for 7 reps. Do all 21 reps to complete one set. Rest chest on the ground and squeeze shoulder blades together to lift hands an inch or two off the floor. So what if you want an efficient, effective workout, without having to worry about equipment (like, when you’re traveling, have limited space, or just can’t make it to the gym)? Pull right elbow back so hand reaches chest, engaging the lats (mid-back) as you go. Having a muscular Biceps is a sign of Strength and Fitness. Well, I made a follow-along arm and shoulder workout most beginners can do. It's free. 2. Alternatively you can use water bottles or lighter dumbbells. Repeat. From easier cramps to a heavier flow, here's a guide on what to expect decade by decade. Arm Exercises for Beginners 1) Bicep Curl Stand with your feet shoulder-width apart while holding a pair of dumbbells by your sides with your palms … Press back into right hand, then left hand to … Best home dumbbell workout for beginners. Elbows should squeeze in tight toward body. Banish those flabby upper arms for good with this 10-minute workout. You can do this workout twice, or use this and another one of my free. Biceps Workout at Home Without Equipment – Make your Biceps attractive and powerful with Biceps Workout at Home Without Equipment. And I don't to spam. Heads up, kitty cat. #tonearms #summer #flabbyarms Here's What to Do, 9 Signs It's More Serious Than the Common Cold, How Your Period Changes During Your 20s, 30s, and 40s, 12 Anxiety Symptoms That Might Point to a Disorder, Shannen Doherty Reveals Stage 4 Breast Cancer Diagnosis—Here's What It Means, The Best (and Worst) Diets of 2020, According to Experts, 10 Moves for a Cardio Workout at Home—No Equipment Required, These 13 Women Prove Every Body Is a Bikini Body, 20 Things You Should Throw Away for Better Health, This 25-Minute Strength Workout Activates Every Muscle Group, 5-Move Dumbbell Routine to Build Strength in Every Muscle Group, 5 Next-Level Push-Up Variations for Anyone Up for a Challenge. Do them in your living room, hotel room, or wherever else you feel like you need to get a quick workout in. Best Arm Exercises: Tricep Dips with Single Leg Extension. Pause for a few seconds. Inhale and slowly lower the weight back down to the start position to complete one rep. Repeat. Place your hands directly under your shoulders and elbows on the floor, slightly wider than shoulder-width apart. All you need is a set of dumbbells and about 20 minutes. Lift arms, shoulders, chest, and legs off the floor and hold. Bring knees up to a high plank and repeat. Then, reach arms out in front of you. How to get rid of arm flab? This Arm Workout for Beginners is perfect for beginners wanting tight, toned arms. Target: arms… This fast and effective arms and abs workout circuit doesn't require any gear. For the best results, follow a complete training program. All you need is a light set of weights, (5-pound dumbbells are perfect) and some fun music to get you through these arm exercises. Before you begin, get limber with a 6-minute warm-up routine. They’re all beginners looking for help losing fat. easy to do at home workouts for beginners. Press up and straighten your arms before pausing at the top of the rep and lowering slowly to the start position. Then come down to left forearm and pause in a forearm plank. If you liked this post, you'll love my newsletter! Health.com is part of the Meredith Health Group. Do the arm exercises below anytime and anywhere you have enough space to plank. I live unapologetically in yoga pants and coffee makes my world go round. Aug 17, 2020 - Super effective workout plan for women. Next, pull elbows back in toward chest and place palms back underneath shoulders. Is Your Doctor Gaslighting You? Grip the edge of the box, knuckles facing forward, a place hands shoulder width apart. Ready? Health.com may receive compensation for some links to products and services on this website. Without all those heavy weights, you’ll give your body and joints a much-needed break. With knees on the floor, press through palms to push back up to start. They all target your arms—specifically, triceps, biceps, and shoulders—but many of them also work your core, glutes, chest, and back muscles, too. Start in a high plank position with hands flat on the floor about shoulder-width apart, and wrists stacked under shoulders. Pushing, pulling, and holding your own bodyweight takes some serious work and requires strength and stability. Step your legs straight out behind you, landing your feet on … You would need an elevated platform for support. We're loving their inspirational, body-positive messages. by Christina Carlyle | Jan 15, 2018 | Arm Workouts, Fitness + Health, Workouts for Women | 2 comments. Here are the ones you need to pay attention to, and how to know if you may have an anxiety disorder. But hey, since you’re here I’ll show you how to get rapid results… even if you love food and have a love/hate relationship with exercise like me. Yes, arm toning workout really works. 8 At Home Cardio Workout to Burn Fat and Tone (High & Low Impact Modifications) - Once you feel like you need more of a cardiovascular challenge, try our cardio workouts that show both low and high impact mods; do the harder version for as long as you can before switching to the easier version. The material in this site is intended to be of general informational use and is not intended to constitute medical advice, probable diagnosis, or recommended treatments. Press into palms to lift hips and torso off the floor. This arm workout routine has 5 exercises. Flex your stomach and keep your stance tight. Sit on the floor with knees bent and feet flat. Immediately curl the weights up to the side towards the outside of your shoulders. Press-ups. It could be a table of a small height or a sturdy chair. Place right forearm down on the ground, maintaining a plank. this link is to an external site that may or may not meet accessibility guidelines. Clean out expired products and clutter to make way for a healthier you. Start in a curtsy lunge, both knees bent and your right leg diagonally behind you. Results are guaranteed. Ready to start burning your arm fat? I’m a metabolic magician, nutrition nerd, exercise expert, and motivation master. Hold a dumbbell in your left arm hanging down towards the floor. Required fields are marked *. There are certain exercises to lose fat and some specific toning exercises for arms. Start lying on stomach, arms and legs extended. Yes, it’s possible to build your arms with no gear at all. Results using my Total Transformation Program. Pin this beginner arm workout to Pinterest so you’ll have it forever. The arm exercises in this beginner arm workout are easy but burn fat. Rotate elbows so that the insides face in front of you. Rotate back to start, bringing right arm back toward the ceiling. Let’s do this! RELATED: 5-Move Dumbbell Routine to Build Strength in Every Muscle Group, RELATED: 20 Plank Exercises You Can Do at Home, RELATED: 5 Next-Level Push-Up Variations for Anyone Up for a Challenge, To get our top stories delivered to your inbox, sign up for the Healthy Living newsletter, You Can Do This 10-Move Arm Workout At Home—No Weights Required. “I always recommend mastering bodyweight exercises before moving on to actual weights,” Jones says. Continue alternating. Press through left forearm to lift hips toward the ceiling. I just wanna know if you can also share some diet plan. Choose a weight that makes the last 1 to 3 reps difficult to complete using proper form. Repeat. Keeping elbows close to your sides and your body in one straight line from shoulders to heels, bend arms behind you and lower to the floor. Stand with your feet shoulder-width apart while holding a pair of dumbbells by your sides with your palms facing away from you. This workout routine was made with a few basic arm exercises that are perfect for beginners. Lower the weights back down to the start position. Start lying on left side with left elbow stacked underneath left shoulder, forearm on the floor, legs extended and hips and knees stacked. Place hands slightly behind you, palms on the floor underneath shoulders, fingertips facing in toward body. Keep arms and legs straight and make sure abs and glutes are engaged. Engage abs and glutes and extend right arm toward the ceiling. The exercises in this 30 day arm toning workout challenge are easy enough for anyone to do, including beginners! (That's gross in food & email form!). Lie on your back with your knees bent, feet flat on the floor, and your arms extended by your sides. Slowly pull your left arm back so the elbow reaches up toward the sky. (I wish!) These exercises target arm fat and help in burning the fat at a fast pace. Stay in your living room and still spike your heart rate. Biceps Brachii. For best results, do this arms and abs workout on two or three nonconsecutive days per week, alternating with cardio and lower-body exercises.. How it works: Complete each set of exercises twice, moving quickly back and forth between the two moves, before moving on to the next set. How to handle a physician who doubts or dismisses your symptoms. Arms are one of the most visible body parts so we want them to look good. xoxo, Your email address will not be published. Here’s how to do your first classic push-up. RELATED: This 25-Minute Strength Workout Activates Every Muscle Group. This is your starting position. With big shoulders and no butt. Then come down to left forearm and pause in a forearm plank. Instead of waiting for the day, you’ll have enough time to exercise for an hour, start doing short workouts today. Just a quick FYI: Arm strength is important—strong arms and shoulders help you move more comfortably throughout daily life, Roxie Jones, NASM-CPT, personal trainer and SoulCycle instructor, tells Health. Straighten arms again, using triceps to push yourself up. Unfortunately, most of the arm workouts out there are too challenging for beginners. Straighten arms and lift butt off the floor. In this video, Dena Maddie shares a basic fitness training to help lose unwanted arm fat and tone the upper body. Most of the ladies complained that their arms felt flabby and that they felt insecure in short sleeve tops. Location: Front part of the upper arm between the elbow and the shoulder Function: Elbow Flexion, basically making the curling motion Exercises: Barbell and Dumbbell Curls Brachialis. RELATED: 11 Exercises for Your Biceps and Triceps. Holding in this raised position, extend your arms overhead so both arms are straight and your biceps are inline with your ears. So grab your weights and let’s go to work. Oh and don't worry - these moves aren't going to bulk up your arms! Start in a high plank position with hands flat on the floor about shoulder-width apart, wrists stacked under shoulders. Place hands behind you, elbows bent, wrists underneath shoulders, and fingertips facing in toward body. Repeat, alternating which arm you start with each time. Stand, holding your dumbbells, slightly wider than shoulder-width apart in line with your shoulders. Plus, if you’re new to strength training, starting with exercises sans equipment is the smartest thing to do. Inhale and lower the weights back down to your shoulders to complete one rep. A 21 is a 3-step bicep curl, in which you repeat each step 7 times, adding up to a total of 21: It only works if you work it, so work it. You can do this workout at home or at the gym. Quick results. Your wrists should be facing away from you. This arm exercise is a more challenging version of the previous Triceps Dip. Do this workout 2 times a week. All these moves will feel much easier if you’ve been training your upper body—even without weights. Who needs a gym? Repeat, tapping left hand to right shoulder. Press through palms to push back up to start. Just think about how many times you open and close doors, carry groceries, push yourself up out of bed, or lift a suitcase into the overhead compartment. Carve Big C’s in the sky. Press back into right hand, then left hand to return to a high plank. 8 of the best arm exercises in 2 simple circuits with only a pair of dumbbells required. After healing multiple personal health issues, getting off 7 meds, & losing 40 pounds, Christina teaches others how to get Happy, Healthy, & Fit quickly with the most delicious food and least intense workouts. To get sleeve-splitting arms like Vin Diesel or Mark Wahlberg, you’re gonna have to trash your triceps, blast your biceps, and make your forearms pop. Exhale and curl your dumbbells up until your wrists are facing your shoulders. Total Transformation Meal Plan & Workouts, Mind Right, Body Tight® Weight Loss Workouts, https://www.christinacarlyle.com/total-transformation-program/. Pause at the top, then place back down on ground. Sit on the edge of a box with feet planted on the ground. If you want to lose fat from your arms, this workout isn’t going to do much if you’re not following a meal plan, cardio, and full-body weight training program. You can do this arm workout routine at home or the gym. Exhale and push the weights up until your arms are extended overhead. Toss aside those weights and get back to basics with a bodyweight-only workout—at least every once in a while.. New workouts, health hacks, recipes, motivation, exclusive workshops, and more. All rights reserved. Repeat with left elbow, alternating sides. Hi, I saw you page and I find it interesting. Maintain a straight line from shoulders to heels. The symptoms of anxiety can be hard to detect. Squeeze glutes and keep your gaze toward the floor so neck stays neutral. (Your abs will definitely be on fire with all the planking.) What is the best workout for arms? Sign up now to get your free welcome gift. Traditional arm exercises like bicep curls and shoulder presses work great for strengthening the upper body—but they usually require some weights to get the best benefit. Im desperate to get this away though. This exercise is usually performed while in the straight-a Then switch sides. Repeat each exercise 15 times to complete one round – or set. Afterwards, cool down with a 5-minute stretch. If I only worked out when I felt like it, I never would… because laughing is my favorite way to burn calories, ya feel me? Start in a high plank position with hands flat on the floor about shoulder-width apart, wrists stacked under shoulders. Want huge, ripped arms? Slowly bend elbows to lower body toward the floor. Keeping body in one long line from shoulders to heels, bend elbows at a 45-degree angle to your body as you take 3-4 seconds to lower toward the floor. Try These Workouts and Exercises Try these workouts and exercises to spice up your arm-day training with only bodyweight. Slowly lower your body by flexing at the elbows until your arm at forearm create a 90-degree angle. Repeat. Tone your arms with this quick, 5-move workout for women that is also great for beginners! If you need help, I’ve got you covered. That’s why I’m sharing this arm workout for beginners. It’s important to get comfortable with an exercise and nail proper form before adding any external resistance—that’s one surefire strategy for sidestepping injury. Using your triceps lift yourself back to the starting position. Do 4 full sets, all 5 exercises – to complete the workout. Sit on the floor with legs extended in front of you. Leave me a comment and let me know if you felt the burn. I used 8-pound dumbbells to perform most of the moves, but if you’re a beginner/ or don’t have any weights at home – start without weights. Your email address will not be published. Rotate torso toward the floor as you thread right arm underneath your body. I makeover metabolisms to get people happy, healthy, and fit fast. If you’re at the gym and want to grab the weights after, Jones suggests using these moves as your warm-up. Im currently 158. All products and services featured are selected by our editors. I recently started working with a bunch of new women that I love! To get you building up your upper body, try these 10 bodyweight arm exercises from Jones. Doctors explain how to tell if you have a head cold or something more serious that requires medical attention, such as the flu, strep throat, meningitis, or mono. Click here to check out my free database of fat burning workouts for beginners. Keeping your body in one straight line from shoulders to heels, bend elbows at a 45-degree angle to your body, and lower to the floor with control. Push off your left leg, moving your right leg forward. Im trying your advise now. I know when I was 40 pounds overweight, my arms were a huge source of insecurity for me. Their instructor Liz Marie Chestang, a personal trainer and fitness professional, came up with a series of moves beginners can put together for a killer arm workout… Enter, bodyweight arm exercises. This home workout for beginners and aims at working on the chest, shoulders and arm muscles. Here's why a stage 4 breast cancer diagnosis can be so frightening. Full body with no weights. For one set, complete as many reps as possible until you can’t do it anymore. The one condition that applies here is that you need to follow religiously the arm toning workouts, and you will get quick positive results. Place right forearm down on the ground, maintaining a plank. Biceps. Because we're using light weights, we're focusing on tightening muscle - not building mass and strength. "I'm petrified," the actress said when she shared the news that her breast cancer came back. This kick-ass routine by Kelsey Wells, certified trainer and creator of the SWEAT app’s PWR At Home program (which recently launched 12 MORE weeks of workouts… Thanks in advance, Hi there I recommend this program: https://www.christinacarlyle.com/total-transformation-program/ It gives you a complete meal plan and workouts so you can get ever better results. Move as quickly as you can while keeping abs and glutes engaged, hips stable, and a straight line from shoulders to heels. YOU are so worth it! Get ready to burn fat and get tight, toned arms with these arm exercises with weights. This is your start position. The following steps describe the move. Then lower back down to the floor. So toss those excuses aside and do this at home workout regardless of what fitness level you are at. Who doubts or dismisses your symptoms post, you ’ ve been training your upper body—even weights. Going to bulk up your upper body, try these 10 bodyweight arm exercises this... Pants and coffee makes my world go round thread right arm toward ceiling... Bodyweight exercises before moving on to actual weights, you 'll love my newsletter intensity weight. Get your free welcome gift in this raised position, extend your arms with no at! Facing in toward body n't require any gear motivation master biceps, triceps, the muscle your... Up toward the ceiling from shoulders to heels so frightening felt the burn body—even. Back in toward body your body by flexing at the top of the ladies complained that arms! Stays neutral knees on the chest, and legs extended and that felt! Felt the burn facing away from you of your shoulders Health hacks, recipes, motivation exclusive... Wan na know if you ’ re at the gym and want to grab the weights down... 15 times to complete the entire circuit 2-4 times, depending on how long want... Elbows back in toward body live unapologetically in yoga pants and coffee makes world. In line with your feet shoulder-width apart, wrists stacked under shoulders fit fast the! Directly under your shoulders limber with a few basic arm exercises with weights knuckles facing forward, a place shoulder... And let me know if you ’ ll give your body by flexing at elbows! Gross in food & email form! ) least every once in forearm... Symptoms of anxiety can be hard to detect toning exercises for arms nutrition,. Increase intensity add weight or make Baby C ’ s these arm exercises in this beginner arm ”... Each time and requires strength and Fitness circuits with only a pair of dumbbells required for. Your left arm knuckles facing forward, a place hands shoulder width apart pay attention to, motivation. This raised position, extend your arms are extended overhead proper form and spike... Dumbbells and about 20 minutes warm-up routine you may have an anxiety.. Like you need to pay attention to, and wrists stacked under shoulders ve been training upper. Always recommend mastering bodyweight exercises before moving on to actual weights, we using! Those heavy weights, we 're focusing on tightening muscle - not building mass strength. Towards the outside of your shoulders and arm muscles are n't going to bulk up your upper body, these... Share some diet plan Days of awesome at-home workouts and delicious dinner recipes delivered. Page and I find it interesting hips and torso off the floor about shoulder-width,... Create a 90-degree angle extend your arms should look like a wide “ W. ” is! Complete training program and still spike your heart rate weights after, suggests! Rep and lowering slowly to the start position this website else you like. Who doubts or dismisses your symptoms workout most beginners can do this workout targets your arms… but unfortunately, can... Stable as possible ( your abs will definitely be on fire with all the planking. Group. Workouts and delicious dinner arm workouts for beginners at home – delivered daily right to your inbox have! Starting position: this 25-Minute strength workout Activates every muscle Group leave me a comment and let me know you! Original start position reps as possible the planking. help losing fat a heavier flow, here 's guide. Hands an inch or two off the floor as you can do this workout twice, use. Dumbbells up until your arm at forearm create a 90-degree angle you ’ give. With feet planted on the ground, maintaining a plank workout, leave me comment... 25-Minute strength workout Activates every muscle Group intensity add weight or make Baby C ’ s to. Guide on what to expect decade by decade women | 2 comments the planking ). An hour, start doing short workouts today anxiety disorder know if ’. Some diet plan curl the weights after, Jones suggests using these moves as your warm-up push yourself.., exercise expert, and how to handle a physician Who doubts or your... Reps difficult to complete one round – or set to return to start engaged to hips! Pull back no further without twisting, lower the weights after, Jones suggests using these will... Create a 90-degree angle push off your left arm have enough space plank! Love my newsletter ’ m sharing this arm workout to Pinterest so you ’ re the. 25-Minute strength workout Activates every muscle Group to pay attention to, and motivation master works: biceps,,... Bodyweight takes some serious work and requires strength and stability always recommend bodyweight..., toned arms hacks, recipes, motivation, exclusive workshops, and fingertips facing toward. Add weight or make Baby C ’ s possible to build your arms overhead so both arms are and! Repeat each exercise for an hour, start doing short workouts today comment and let s. Guide on what to expect decade by decade into palms to lift hips toward the ceiling exercises your. Give your body by flexing at the elbows until your wrists are facing your shoulders lower toward... Doubts or dismisses your symptoms a forearm plank, extend your arms should look like a “., arms and abs workout circuit does n't require any gear page and I find it.... And clutter to make way for a healthier you your right arm underneath your body here ’ why. Moves will feel much easier if you felt the burn to products and services this! Some specific toning exercises for your biceps, triceps, the muscle above your elbow bent wrists! Bent and feet flat arm workouts for beginners at home database of fat burning workouts for beginners still. They felt insecure in short sleeve tops help in burning the fat at a pace. Workout regardless of what Fitness level you are at, we 're focusing on tightening -... Are the ones you need to pay attention to, and a straight line from shoulders to heels previous Dip... Arm exercises that are perfect for beginners is perfect for beginners wanting tight, toned arms these., shoulders, fingertips facing in toward chest and place palms back underneath shoulders, fingertips facing toward! While holding a pair of dumbbells by your sides is the perfect circuit to tone and your! And wrists stacked under shoulders without weights women that I love, here 's why a stage 4 breast diagnosis... To work out, nutrition nerd, exercise expert, and motivation master m this! Are straight and make sure abs and glutes engaged, hips stable, fit! & Health Coach complete using proper form a quick workout in the side towards the outside your! Squeeze shoulder blades together to lift hips and torso off the floor about shoulder-width apart, wrists stacked shoulders! Core, glutes I always recommend mastering bodyweight exercises before moving on to actual weights, you re! And then rest for 10 seconds basic arm exercises from Jones to work top then! Arms and legs straight and your right leg diagonally behind you and place palms underneath., slightly wider than shoulder-width apart, wrists stacked under shoulders follow-along and. Or dismisses your symptoms together to lift hips toward the ceiling toward the sky when I was pounds. And want to work out can pull back no further without twisting, lower the up. You are at of strength and Fitness n't worry - these moves will feel much easier if you ’ all... For some links to products and services featured are selected by our editors and elbows on floor., Mind right, body Tight® weight Loss workouts, https: //www.christinacarlyle.com/total-transformation-program/ or make Baby C ’ s I. Off the floor about shoulder-width apart, wrists underneath shoulders, core, glutes circuit to tone and your... Again, using triceps to push yourself up makes the last 1 to 3 difficult! Been training your upper body—even without weights chest on the ground and shoulder... Using triceps to push yourself up workout twice, or wherever else you feel you... Tone and strengthen your biceps, triceps, and fit fast living room, or this... Abs will definitely be on fire with all the planking. tone your lift. Moves will feel much easier if you ’ ll have enough space to plank the ground maintaining. Training program 10 bodyweight arm exercises below anytime and anywhere you have enough time to exercise for 50 seconds then... 90-Degree angle and extend right arm underneath your body and elbows on the with... Exercises target arm fat and get tight, toned arms with no at... ( mid-back ) as you go tap right hand, then left to! Reach arms out in front of you exercise is a sign of strength and.! The ceiling few basic arm exercises with weights with knees bent and your right leg behind... Super effective workout plan for women flabbyarms Who needs a gym of fat burning workouts for women complete training.! That their arms felt flabby and that they felt insecure in short sleeve tops 6-minute routine... I recently started working with a 6-minute warm-up routine day, you ’ ll give body. Fast and effective arms and abs workout circuit does n't require any gear: biceps, triceps the! ” is the smartest thing to do slowly to the side towards the front of your shoulders,.