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Arm Blast Workout

by Alexandra Parren


Sundried Training

Our arms are one of the most commonly exposed body parts. Being body-confident is important for our self-esteem and so being proud of a toned pair of arms can go a long way. Follow Sundried's ultimate arm blast workout routine to tone your arms and never feel afraid of wearing a short sleeved top again!

Warm up:

Complete 20 of each of these exercises to warm your body up so you are limber and ready to exercise.

Forward and Backward Arm Circles

Trunk twists

Star Jumps

Heel Flicks

High Knees


Dumbbell Halos

Grab a dumbbell in each hand, taking an underhand grip (with your little finger closest to the top of the dumbbell). Start by holding the weights in front of your face, maintaining a slight bend in the arm, circle the weights around your head, complete 10 reps clockwise and then 10 reps counter-clockwise.

Dumbbell Windmills

Start with your feet just outside shoulder width and select a pair of dumbbells you can hold extended out to your sides in line with your shoulders. Keeping your arms held out straight, rotate at the hip to bring one dumbbell towards the floor, shaving down your leg until it is just over the foot. At this point, your other arm should be extended above your head. Slowly, keeping your arms extended, hitch at the hips to reverse the movement towards the opposite leg. Complete 10 reps per side.

Hindu Push Up

Start in a downward dog position, making sure you push through your heels to lengthen the hamstrings. Leading with your nose, dive your head down through your hands and then up towards the ceiling to extend into upward dog. Reverse the movement by pushing your bum back into the air to return to the start position.


Find a bench, table or even your sofa to perform dips from. Placing your hands on the edge of the sofa, extend your legs out straight in front of you, keeping your hips lifted. Bend at the elbow to a 90॰angle and then lift your weight back to the start position. You can make this exercise easier by bringing your legs in, which puts less of your weight on your triceps. Complete 10.

Reverse Plank

Sit down with your legs extended straight in front of you and your arms by your side. Place your palms on the floor and lift your hips up towards the ceiling, so your body forms a diagonal line. Hold for 30 seconds, without letting your hips drop!

Diamond Push Ups

Diamond push ups focus on the triceps. Place your hands close together so your fingers and thumbs touch to form a diamond shape. This is the position you’re going to push up from. If 10 full push-ups are too tough, try taking it to your knees for now and work your way up.

Sumo Squat with Jab and Cross

Start in a wide squat position, with a light pair of dumbbells in hand and your feet pointing outwards. Sink into a squat, keeping your chest lifted and from here jab and cross punch in front of you, holding your weights for added resistance. Complete 30 seconds.

Cool Down

Bend and Stretch

Bend down keeping your legs straight to stretch your hamstrings and back, then rotate your shoulders and bring your hands behind your neck with extended arms, you can clasp your palms together or hold a resistance band or towel to create extra tension.

Overhead Tricep Stretch

Place one arm above your head and fold at the elbow, using the other hand push your elbow towards your head until you feel a stretch across your tricep, hold and then repeat for the other side.

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