Thinner Arms and a Slimmer Waist – in Only 15 Minutes a Day

by Kirsten Evans
Baby Boot Camp® Orlando Owner & ACE® Certified Fitness Instructor
Specializing in Pre & Postnatal Fitness

Daily Routine:

  1. Push Ups: 15 reps
  2. Plank Jacks: 60 sec
    (shoulders and core)
  3. Side Plank Hip Dips: 15 reps
    (right side only)
  4. Mountain Climbers: 60 sec
  5. Side Plank Hip Dips: 15 reps
    (left side only)
  6. Plank: 60 sec
  7. Push Ups: 15 reps
  8. Plank Jacks: 60 sec
    (shoulders and core)
  9. Trio Bicep Curls: 15 reps
  10. Mountain Climbers: 60 sec
  11. Tricep Dips: 15 reps

Push Ups: With hands slightly wider than and in line with your shoulders, create a long spine, with your neck, spine and gluteus in straight line. Keeping feet close together and bend elbows toward your feet to lower your torso almost to the ground, keeping everything in line, hips tucked and core braced. Down and up is one rep, for better results I suggest to click here for The Diet Dynamo, if you follow a diet you will see the results faster.

Plank Jacks: Go back to the pushup starting position. Once your feet are tight and behind you, hop them out to be wider than shoulder width apart, and then hop back in, using your legs to perform a jumping jack while in the plank position.

Side Plank Hips Dips: Lie on your right side with your knees straight. Prop your upper body up on your right elbow and forearm; be sure the shoulder is directly over the elbow. Raise your hips until your body forms a straight line from your ankles to your shoulders. Extend your left hand straight up toward the sky for balance. Once up, you will then lower your hips toward the ground and back up again. Down and up is one rep for that side. Later in the routine, turn around so you’re lying on your left side and repeat.

Mountain Climbers: Start in the push-up/plank position, lift your hips up off the ground, curling your toes so that you are on the balls of your feet. Drive your right knee up towards your chest, lifting your hips slightly and getting the knee as tucked as possible, either hop or step back to starting position and alternate with the left leg. The additional hop adds the challenge, so drive each knee toward your chest as quickly as possible with a nice, tight core.

Plank (not pictured): Starte in a pushup position, but bend your elbows and rest weight on your forearms instead of your hands. Your body should form a straight line from your shoulders to your ankles. Brace your core and maintain your hip placement, parallel to the ground and tucked for 60 seconds.

Trio Bicep Curls: Stand with a dumbbell in each hand, or use a resistance tube (pictured), standing on the center of the tube for resistance. Pull your shoulders back and down, tighten your core and stand tall. Bending your elbows, bringing hands all the way up towards your shoulders. Try not to rest elbows against your body; use your bicep strength for full curl extension. Slowly lower and repeat 5 times. Then lower only half way and curl all the way up for 5, and lastly lower all the way back down to your hips and back up to a 90° angle 5 times.

Tricep Dips

Tricep Dips: Sit down on your mat and position hands shoulder-width apart, just behind your gluteus, fingers pointed toward you. Bend your knees and slightly raise your bottom off the ground. Slowly bend at the elbows, pressing backward. Return by pressing up with your tricep muscles, back to straight arms and repeat. If you have wrist issues, you can go on your fists for a neutral wrist position.

1 Comment

  1. This looks like a great workout. I’ll have to try this next time I work out. I’ll be sharing this. Thanks.

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