No excuses! Make those arms burn!

Bye Bye bingo wings! Whether at home or on the go, I try to make time for some body care, even if I can’t get to the gym.

You too can keep those guns fit in no time flat!

Here are some of my go-to Absolute Arm workouts. Get ready to transform your hotel room, the poolside or the beach into your very own private gym, with just the help of your body weight and a resistance band (they’re so efficient) that you can easily throw in your carry on.

1. Resistance cross back arm extensions

The Global Glow Absolute Arms Workout. Discover how Julie Katerine keeps her arms in top shape in Global Glow's fitness blog.
The Global Glow Absolute Arms Workout. Discover how Julie Katerine keeps her arms in top shape in Global Glow's fitness blog.

Place your right arm bent above your head (as if you were about to do a triceps stretch), holding the resistance band tight. Bend your left arm to your back (as if you were about to scratch your back), holding the other end of the resistance band. With control, unbend both arms simultaneously, right arm pressing upward and left arm pressing downward. Get ready to feel the burn. Once the move is complete switch arms, putting your left arm on top and right on the bottom. This move may feel awkward at first since you are working muscles you don’t normally reach. But, trust me, this will get you the toned arms you want.

15 reps per side. Build from there.

2. Press back with resistance band

The Global Glow Absolute Arms Workout. Discover how Julie Katerine keeps her arms in top shape in Global Glow's fitness blog.
The Global Glow Absolute Arms Workout. Discover how Julie Katerine keeps her arms in top shape in Global Glow's fitness blog.

Holding the resistance band in both hands, extend your arms backwards. Pulse your arms up and out, stretching the band each time to feel your triceps go on fire. Make sure you keep your abs tight when completing this move. Bending your legs slightly helps. Your arms and shoulders should be the only things moving. Keep the pulses controlled and steady.

20 reps. Build from there.

3. Forward arm press with resistance band.

The Global Glow Absolute Arms Workout. Discover how Julie Katerine keeps her arms in top shape in Global Glow's fitness blog.
The Global Glow Absolute Arms Workout. Discover how Julie Katerine keeps her arms in top shape in Global Glow's fitness blog.
The Global Glow Absolute Arms Workout. Discover how Julie Katerine keeps her arms in top shape in Global Glow's fitness blog.

Extend both arms straight in front of you, shoulder height. Palms should be facing inward. Resistance band should fit taught around the back of your hands. Pulse your arms wider. Make sure to always keep a micro bend in your elbows for support and protection. Core should be steady. Don’t cheat! Keep those shoulder down at all times.

20 reps. Build from there.

4. Triceps – Straight leg dip

The Global Glow Absolute Arms Workout. Discover how Julie Katerine keeps her arms in top shape in Global Glow's fitness blog.

Place your palms on your chair, fingers facing you, so you are easily able to bend your arms. Extend your legs straight, hips raised as much as possible. Your feet should be as far away from your chair as possible. Bend your arms to feel your triceps burn! Extend your arms straight again, and dip once more.

10 reps. Build from there.

5. Triceps – Bent leg dips

The Global Glow Absolute Arms Workout. Discover how Julie Katerine keeps her arms in top shape in Global Glow's fitness blog.
The Global Glow Absolute Arms Workout. Discover how Julie Katerine keeps her arms in top shape in Global Glow's fitness blog.

Place your palms on your chair, fingers facing you, so you are easily able to bend your arms. Bend your knees and place your feet flat on the ground. It should look like you are about to sit your bum on the floor. Bend your arms to activate your triceps, and then extend them straight. Repeat. Make sure you keep your core activated and steady. Your arms should be doing the work, not your legs!

10 reps. Build from there.

6. Triceps – One Legged Dips

The Global Glow Absolute Arms Workout. Discover how Julie Katerine keeps her arms in top shape in Global Glow's fitness blog.

Place your palms on your chair, fingers facing you, so you are easily able to bend your arms. Bend your left knee and place your left foot on the floor so you are on your tippy toes. Extend your right leg straight. Make sure your left and right hip stay levelled! Don’t let your right hip lag downwards. Bend your arms and extend. Once you have done enough reps, switch legs, so your left leg is now extended straight.

10 reps, per leg. Build from there.

Happy arm burn!

Live your life. Adopt the Global Glow Lifestyle.

Global Glow by JK | Live your life. Adopt the Global Glow lifestyle.

Image credit: @patriciabrochuphotographe

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