In the words of Arnold Schwarzenegger, “It’s simple if it jiggles, its fat.” Some of us may have a little more jiggle than others but we all have to start somewhere. One of the most common places people experience this undesirable jiggle happens to be in their arms. (Trust me, you are not alone)

In this week’s Work-out Of the Day we’ll try to target some of that unwanted jiggle by implementing high repetition workouts. To make things even easier, we’ll be examining workouts that can be completed under 30 minutes, no gym required! So don’t be afraid to sweat it out in the morning before work, at night before bed, or during a quick break throughout your day.

Here’s how it works: For each exercise, do as many reps as you can in 45 seconds while using perfect form. To increase intensity, hold 5, 10 or 20 pound weights during your arm exercises (if possible). After you’ve done one circuit (each exercise, back to back), rest for a minute or two to catch your breath. Then repeat all the moves to complete a total of three circuits.

  • Arm Circles
  • Triceps Dip
  • Boxer
  • Diamond Push-Up
  • Inchworm
  • Plyometric Push-Up
  • Stair Climb with Bicep Curl
  • Burpees


As always, remember that a healthy diet and balanced nutrition are fundamental when defining your muscles and maintaining those toned arms. If you need any more detail on the moves above, check out this list of 50 body-weight moves for visual explanations.

Steven Derisse | CBS Tampa Bay


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