Kourtney Kardashian Shared A 10-Minute Arm Workout That's Ultra-Effective
Celebs like Khloé, Kim, and Kourtney Kardashian are constantly in the spotlight—and they work out to keep healthy, toned, and fit just like the rest of us. The three reality TV stars have schedules that keep them continuously busy, endlessly on-the-go, and pressed for time on the daily, which is so relatable even if you're not celeb-status. Kourtney K recently shared a 10-minute arm workout by one of her trainers, Amanda Lee, on her IG Story (which she paired with a beach pic of herself and Kim)—and it's a super-effective training drill for whenever you're pressed on time. The workout was published on Kourtney's website, Poosh, which is "the modern guide to living your best life."
Lucky for you, Lee detailed the sequence in its entirety so you can try it out for yourself. All you need in order to get started is a pair of free weights. (Lee uses dumbbells!) For this quick workout, you will do a total of 20 push-ups, 15 overhead tricep extensions, 20 dips, 15 tricep kickbacks, and 15 lateral raises, then repeat two more times. For the full workout, read on, and next, check out The 6 Best Exercises for Strong and Toned Arms in 2022, Trainer Says.
Okay, first up … 20 pushups! If you need some pointers, Lee has you covered. She notes you will lay flat, with your palms, face, and toes face-down. Your back and legs should also be flat, and your arms should be extended straight. Push your body up, then bring it to the down position. (Pro tip: Don't let your lower back droop—that's a major no-no!)
15 Overhead Tricep Extensions
For this exercise, Lee notes your hands should be holding a dumbbell. Keep your feet apart, approximately one shoulder width. In a slow-motion, lift the dumbbell above your head, until which time your arms are completely lengthened. Don't let your upper arms stray too far from your head. Make sure your elbows are in, and lower the resistance to the back of your head. Continue until your forearms reach your biceps. According to Lee, "The upper arms should remain stationary, and only the forearms should move." Remember to take a nice, deep breath in while doing this move. Then, utilize your triceps to lift the dumbbell, which will bring you right back to where you kicked off this exercise.
Start by placing both hands on a chair or bench, approximately one shoulder-width apart. Next, slip your buttocks off the chair or bench while your legs are lengthened out in front of your body. Lee continues, "Straighten and bend your elbows to lift your body up and down using just your arms. Keep your elbows in and your body close to the bench."
15 Tricep Kickbacks
Begin this exercise by holding two dumbbells, and make sure your palms face your body. Your back should be straight with a minor bend of both knees, and at the waist, you should be bending frontward. Lee notes your body should essentially be just about parallel to the ground. Your head should be kept up, and your upper arms need to be near your body and parallel to the ground. While your arms are kept still, take a deep breath out, and utilize your triceps to raise the weights until your arms are lengthened completely. "Focus on moving the forearms. Slowly lower the dumbbells back down to the starting position," Lee says, to wrap up this exercise.
15 Lateral Raises
Holding a dumbbell in each hand, stand up nice and straight. Your arms should be by your side. While keeping your body still, raise each dumbbell to your side with the elbows bent a teeny bit. Be sure you are not swinging your body! Keep raising your arms until they're parallel to the ground. Then, gradually lower each dumbbell down to the position you started in.
This 10-minute workout is definitely worth trying out and can end up being one of your favorite quick routines to squeeze into a busy day!
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