Playful Rooted

It’s Friday! We had a pretty tame week here in Montpellier, so an “Our week in photos” post would be extremely uninteresting. 🙂 Instead, I’m popping in today with a quick at-home arm workout you can easily fit in before your busy weekend. I do this routine every other day or so. It’s fast (it only takes 8 minutes!) and simple, but it really burns toward the end. I guarantee that if you do it on alternating days for about two weeks, you’ll see major strength gains.

All you’ll need for this workout is a set of hand weights of any weight. Mine are 3 kg (6.6 lb), but any weight you’re comfortable (but not TOO comfortable!) with is fine.

Perform these moves in sets of 8-12. For the 3-set-in-a-row moves, perform the middle set at half speed. For example, during the bicep curls, curl halfway up, then pause briefly before curling all the way. This is where you’ll really start to feel it! Take it slow and keep breathing.

Remember to use good form throughout the whole routine and never push yourself to the point of injury. I’ve included some links below the graphic – make sure to check these out if you’re unsure about how to perform a move.

bicep curls – front shoulder raises – lateral shoulder raises – shoulder presses – standing tricep extensions

I hope you enjoy this simple but effective routine as much as I do! Have an excellent weekend!