4 Arm Exercises to Amp Up Your Outdoor Workout

Summer is here!  Time to pull out those chic dresses and tops to show off your arms and shoulders!  And, it’s a great time to add resistance training to your workout routine, if you haven’t already…

Today, I’m sharing 3 of my favorite exercises that add shape and (muscle) tone to these areas.  (I’ve also included extra options to use to create your own circuit!)  These movements are versatile and can be done at home, outdoors, or in the gym.

Using the ProGym Resistance Band Set and a set of dumbbells you can perform all of these exercises (and many others).  These items are convenient to keep at home or in your car, cost effective, and take up very little storage space!

Resistance training helps me feel strong and healthy in my everyday life.  In addition to that, I love the aesthetic benefits I’ve experienced over time from consistent training!  Be patient, stick with it, and soon you will see results!

To get the most from your workout, be sure to choose a weight that will challenge you.  You should be able to complete the repetitions while still maintaining good form.  One way to gauge if you’ve chosen the right weight is if the last 2-3 reps feel very challenging.  If not, try a heavier weight on your next set.

Aim for 2-3 sets of this circuit, 8-10 reps of each exercise before moving on to the next.  If you have questions, review the photos and descriptions for proper form below.

Resistance Band Row

Loop the band around a stationery object at belly button height.  With shoulders pulled together, pull your arms down and back.  Hold for one second before returning to start.  You can also switch up your hand position, palms down and pull wide to work the back of the shoulder muscles.

Dumbbell Tricep Extension/Median Press

Lie on your back with arms over your shoulders, chest up.  Slowly bend at the elbows until you come to 90 degrees, hold for one second then push back up to start.

Optional: Superset this move with a median press.  Same starting position, bend elbows and bring them down to your side, holding for one second before pushing back up.

Dumbbell Lateral Shoulder Raise

Stand in good posture, chest up shoulders back.  Raise arms to the side with elbows lightly bent.  (To prevent injury, do not go beyond shoulder height.)  Hold for one second then slowly lower down to start position.

Dumbbell (or Resistance Band) Bicep Flexion

Stand with your chest up and shoulders back, in a split stance.  Elbows slightly in front of your body with palms facing up, holding the dumbbells/band.  Bend arms at the elbow and pull your arms up towards the shoulder.  Pause and with control, lower to starting position.

Another way to maximize your active time is to wear an exercise tracker with heart rate monitor.  I love the slim design of the latest design from Fitbit, the Alta HR!

I use it to track my workouts, everyday activity, and sleep to see my progress over time.  It’s motivating, and I can view the results on my phone with the Fitbit app as well as through their website.  The band can even be changed out to coordinate with any look!

Last but not least, don’t forget to bring a sleek, insulated water bottle with you!  It’s so important to stay hydrated, especially in the summer.  This matte black bottle is sold as a set of 2, so you can have one within reach at all times!

Have a healthy and happy summer!    

*Please consult your physician prior to beginning any exercise or weight loss program.

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