What You Need
3- to 5-pound and 8- to 10-pound dumbbells and a mat or carpeted space.
How To Do It
Perform the routine 2 or 3 times a week on nonconsecutive days. Begin with a 5-minute dynamic warm-up: March in place while scissoring arms overhead (like jumping jacks). For each exercise, do 2 sets of 10 to 12 reps (or 10 on each side, if appropriate). Rest 30 seconds in between sets. Begin with the Main Move. If it’s too difficult, do the Make It Easier option. Not challenging enough? Try the Make It Harder variation.
For Quicker Results
Do 3 sets and add 30 minutes of Cardio workouts 3 to 5 days a week.
Main Move: Sit-Up Pullover
Lie face up on floor, knees bent, feet flat, and arms extended overhead with a light dumbbell in each hand. Contract abs and slowly curl up, lifting head, shoulders, and back off floor. Simultaneously bring arms forward in an arc toward knees. Hold for a second, then slowly reverse to start.
Make It Harder
Add a chest press. With upper body lifted and arms in front of you, bend elbows and lower dumbbells toward chest, then straighten arms before returning to start.
Make It Easier
Keep head on floor as you raise dumbbells in an arc and bring them down to floor so arms rest at sides. Reverse to start.
Kate Moran, a master trainer at Equinox fitness center in Chicago, has helped dozens of women sculpt their upper bodies.
Tone Your Arms – In 10 Minutes!
What You Need