Let's face it: We are all guilty of doing the skinny arm, chicken wing, teapot — AKA the classic hand-on-hip go-to position that makes it look like we have sculpted arms. But what if we told you there was a way for you to love your arms and ditch that pose forever? What's more... in just seven short days. Follow this special plan created by certified trainer Adam Rosante, and you'll be looking svelte in no time.
For the weighted part of this workout...
Grab a pair of dumbbells (we suggest starting with five pounders), and do all of these moves back-to-back for 12 reps with 10-20 seconds of rest in between each move. Start your seven-day schedule with this part of the workout and do it again on days three and five for the absolute best results.
For the cardio portion...
On days two, four, and six, you'll be jumping rope, and alternating between a moderate "jog" pace and a fast "sprint" pace. Set your timer for 10 minutes and start with a jog for three minutes. Pick up the pace to a sprint for 30 seconds. Slow back down to a jog for a minute. Alternate between 30 seconds of sprints and 60 seconds of jogs for the remainder of the 10 minutes.
The seventh day is a rest day — you've earned it. You'll
thank us later.