Hey ladies! – if your goal is to build strong, ultra-toned arms like Jessica Biel, Charlize Theron, or Michelle Obama, today’s workout is for you.

You will use bodyweight – based exercises that you can do anywhere … you’ll target all the major muscles of the arms, shoulders, and upper back … and the whole workout only takes 8 minutes.

Let’s hop right into it:

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8 Min “Lean + Toned” Arms Workout
sample from 28 Day Arm Accelerators – specialization program for women

CHOOSE YOUR FITNESS LEVEL

Beginner: Work 30 seconds – Rest 30 seconds
Intermediate: Work 40 seconds – Rest 20 seconds
Advanced: Work 45 seconds – Rest 15 seconds
Elite: Work 50 seconds – Rest 10 seconds

Perform each exercise for specified work period and do as many reps as possible, with good form. Rest for specified time period between the exercises. At the end of the circuit, repeat for one more round.

A) Bodyweight Renegade Rows (Do a push up. At the top, get your whole body tight, and row an “imaginary” weight to your torso. Repeat on the other side. Do not let your hips drop or sag. Do not let your butt pop up in the air. Do another push up and repeat.)
B) Stick Ups (Stand with your back against the wall. Make sure your hips, your shoulders, your elbows, and your hands are touching the wall. Do not let them come off the wall, and slide your arms up until they are straight, and then return to start position.)
C) Walkout to Push Up (Start in a standing position. Walk your hands out, taking little “steps”, until you get to a push up position. Your feet do not move. Do a push up. Walk your hands back and return to starting position. That’s one rep. Repeat.)
D) Prone Cobra (Lie on the ground in a prone position. Keep your neck neutral and looking staight ahead – basically at the ground – lift your chest and arms off the floor, using your upper and middle back muscles to do so, and keeping your shoulders down and back. Hold for 2-3 seconds, lower back down, and repeat.)

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If you liked this workout, your next step is easy – get this 28 Day Arm Specialization program for women.

It’s a full workout plan that will get your arms toned and tight in just 28 days.

Learn more and get it now at the link below:

28 Day Arm Accelerators – specialization program for women

To your success! –

– Forest Vance
Master of Science, Human Movement
Certified Personal Trainer
ForestVance.com