Jiggle Free Arms in 10 Minutes!

Build beautiful, sculpted shoulders, biceps and triceps and lose those bat wings with my 10 minute workout.  This jiggle free arms workout goes back to the basics with basic moves that get RESULTS fast!   Done 3x a week, in just 1 month you’ll more definition (and less fat) in your bi’s, tri’s and shoulders.

How You’ll Get Jiggle Free Arms

Using light weights for triceps and medium to heavy for biceps and shoulders, you’ll go through 3 rounds of exercises.  You’ll start with a slow set of exercises to build muscle and finish with a faster set for increased muscle definition while burning calories and fat.  You’ll do 3 rounds, either progressively increasing the weight each round, or if you’re just starting out with weight training, you can opt to use the same weight for all 3 rounds.  As long as you do all 3 rounds, you’ll see results.

Triceps are a smaller muscle, so you’ll want to use your lightest set of weights for your triceps.  Your biceps and shoulders muscles are slightly larger and you use them in everyday activity so they’re naturally stronger than the tricep muscle.  As such, you’ll want to use your medium to heavy weights for the bicep and tricep exercises.

For the quickest results, you’ll want to do this workout 3x a week on alternate (non-consecutive) days to allow your muscles time to rest and grow (muscles grow when they’re at rest).  I recommend doing this workout on Monday, Wednesday and Friday.

Equipment Needed

You can do this workout right at home with very minimal equipment.

  • 3 sets of dumbells (light, heavy and medium)
  • a mat (for pushups)
  • your Get fit & fabulous CAN DO attitude!

Do this workout 3x a week, increasing your weights in 5 pound increments as you get stronger, and I promise you’ll have jiggle free arms in no time!  For even better results, adopt a healthier meal plan of little (to no) high fat, high sugar foods and eating more lean meats, healthy starches and green leafy vegetables. And use a calorie counter like My Fitness Pal to track your calories each day. You CAN DO THIS!

~ Coach MaShelle

Written by MaShelle Dean
Hey Fam, my name is MaShelle. I am a fitness instructor and lifestyle blogger living in Atlanta. This blog is where I share my workout videos, healthy lifestyle and workout proof hair tutorials. Sign up for the Fit & Fab newsletter so you never miss my tips on living a #fitandfabulous life!