What You Need
- desk or ledge
- weights (three to five pounds)
Follow These Steps
Get your heart going
Before tackling your upper arm zone, do a few minutes of cardio to increase your heart rate, loosen your muscles, and help avoid injury. (You could go up and down the stairs a few times or do some jumping jacks, for example.)
Warm up by doing 20 arm circles in each direction
With feet together and weights in each hand, extend your arms straight out (so you form a T shape), and rotate them in small circles. After circling in one direction for a set of 20 rotations, reverse the direction for a second set of 20.
Do three sets of 10-20 standing push-ups
Start by facing a desk or a sturdy ledge. Placing your hands shoulder-width apart on the surface, with your arms straight and your shoulders down, angle your body at about 45 degrees from the floor. Pull your navel inward and balance on the balls of your feet. Bend your arms and bring your chest down as low as you can, while tucking your elbows in. Inhale as you descend. Push yourself back up, exhaling as you rise. Do this for two to three sets of 8 to 10 reps.
Tip: You can intensify the workout by moving your hands closer together.
Don’t forget to stretch post-workout. You’ll reduce soreness and maximize your flexibility.