Attention All Ladies:

This amazing 12 minute circuit will help shape your upper body and give you those toned Cameron Diaz arms.  In addition to working your arms, this workout will help sculpt your shoulders as well.  Lose the long sleeves today and perform this circuit two times a week.


DB Lateral Raise

Grab a pair of dumbbells and stand tall.  Slowly lift your hands up while keeping a soft elbow.  Raise the weights slighting in front of your shoulders and at the same pace, bring them back down.

3 Sets of 12-15 reps

DB Curl to Press

Grab a pair of dumbbells that you can easily curl.  This exercise creeps up on you so you won’t want to go too heavy.  Curl the weight with your palms facing out, rotate, then press overhead.  Reverse the movement to the starting position.

3 Sets of 10 reps

Push-up w/2sec Pause

Push-ups aren’t easy but if your not challenging yourself…forget about your toned arms.  Set up in a push-up position and slowly descend.  Hold the bottom position for a “two” count and push yourself up as fast a possible.

2-4 Sets of AMRAP (as many reps as possible)

DB Rear Delt Flys

Grabbing onto a set of dumbbells (lighter weight) and tip over at the hip.  Make sure your back/spine is straight and neutral.  With a slight bend in your elbow, initiate the movement by driving your hands up and squeezing your shoulder blades together.  Return to the bottom before starting the next rep.

3 sets of 12-15 reps

Band Tricep Extensions

Attach a small/medium sized band to a high anchor point.  Leaving your hands about one foot apart, grab onto the band.  Tuck your elbows to your sides and stand tall.  Proceed by bringing your hands down to your side and squeezing the back of your arm.  Return slowly and make sure your elbows never move.

3-4 sets of 15-20 reps




5 FREE Workouts at JNA Fitness

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