10-Day Toned Arms & Upper Body
Arms, back and chest in turn, using the moves from our arm toning, back fat and chest lift videos, plus three follow-along video days. Water bottles or light weights are optional.
Who it's for: Soft upper arms, the bra-line area of your back, or a chest that could use a lift. Time: 6 to 21 min a day.
Use a sturdy chair without wheels, against a wall if you can. Stop if you feel chest pain, dizziness, unusual breathlessness or sharp pain. This is general exercise information, not medical advice. Safety guide.
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Day 1
The five moves from our 5-minute arm video, plus Rows. Start without weights.
6 exercises, about 6 min
See the exercises
Day 2
Back day. Squeeze your shoulder blades together on every pull.
7 exercises, about 7 min
See the exercises
Day 3
Video day. Follow along with our 7-minute chest lift workout.
Follow-along video, about 7 min
Day 4 (rest)
Rest day. Your arms may feel a little tired. That's normal.
Day 5
New today: Triceps Extensions, for the back of the upper arm.
8 exercises, about 8 min
See the exercises
Day 6
Video day. Our 7-minute back fat workout. Keep your shoulders down, away from your ears.
Follow-along video, about 7 min
Day 7
Chest and the backs of the shoulders together.
8 exercises, about 8 min
See the exercises
Day 8 (rest)
Rest day. Two sessions to go.
Day 9
Video day, and the longest one: 21 minutes of arm toning. Pause whenever you need to.
Follow-along video, about 21 min
Day 10
Final day: everything together. Keep two or three of these sessions in your week.
11 exercises, about 11 min
See the exercises