Gillian Dalby's Arm-Strengthening Workout Takes Just 5 Minutes — Go Grab a Pair of Dumbbells
If you're like me, you might have grown to enjoy bite-size workouts after a long day (there's something about completing an effective sweat session in a short amount of time that makes me feel extra accomplished). Gillian Dalby, ACE-certified trainer and executive founding instructor at CAZ Training Club, wants to help you strengthen your upper body with five dynamic compound movements. The best part? Her workout is just five minutes long!
Dalby's workout targets the biceps, triceps, and shoulders, and you'll even get some ab burn in for the last move of the circuit. It's a great session to do at home if you have minimal space, and Dalby told POPSUGAR that the goal is to go all out for the five-minute period. Ready? Here's what the workout entails.
5-Minute Arm Workout With Weights From Gillian Dalby
Equipment: a pair of dumbbells (Dalby suggests light weights, but you can figure out what dumbbells are right for you here)
Directions: Warm up with arm circles, neck rolls, and jumping jacks. She also suggested a few push-ups to pikes. For the workout itself, perform each exercise for one minute without breaks. There are five moves total. This can be a stand-alone circuit, or you can repeat the circuit a few times to make the workout longer. If you choose to repeat the circuit, rest for 60 seconds after each five-move round. Cool down with some static upper-body stretches.
- Narrow and wide bicep curl: one minute
- Hammer curl to overhead press: one minute
- Serve the platter: one minute
- Weighted punch: one minute
- Triceps push-up and four mountain climbers: one minute
Keep reading for instructions on how to do each of the five exercises.