Light Weight Arm Workout for Busy Moms

As a busy mom, finding time for yourself can be a challenge. But taking care of your health and fitness is essential. In this blog post, we'll dive into a simple yet effective arm workout that can be done with minimal equipment and fits into even the busiest schedules. This workout focuses on light weights and bodyweight exercises to target your triceps and shoulders.

Workout Structure

This workout consists of four exercises, each performed for one minute with a 20-second rest between rounds. Repeat this circuit 2-3 times for a complete workout.

Exercise 1: Tricep Extensions

• Equipment: Dumbbells

• Alternative: Use a filled water bottle or cans

Instructions:

1. Stand tall with your feet shoulder-width apart.

2. Hold a dumbbell in each hand with your palms facing forward.

3. Raise the dumbbells overhead until your arms are fully extended.

4. Slowly lower the dumbbells behind your head, bending your elbows.

5. Pause at the bottom, then extend your arms back up to the starting position.

Exercise 2: Tricep Kickbacks

• Equipment: Dumbbells

• Alternative: Use a filled water bottle or cans

Instructions:

1. Stand tall with your feet shoulder-width apart and bend forward at the waist until your torso is almost parallel to the floor.

2. Hold a dumbbell in each hand with your palms facing inward.

3. Keep your elbows close to your body and extend your arms backward, squeezing your triceps at the top.

4. Slowly lower the dumbbells back to the starting position.

Exercise 3: Alternating Shoulder Press

• Equipment: Dumbbells

• Alternative: Use a filled water bottle or cans

Instructions:

1. Stand tall with your feet shoulder-width apart and hold a dumbbell in each hand at shoulder height.

2. Press one dumbbell overhead, keeping your elbow close to your head.

3. Lower the dumbbell back to shoulder height and repeat with the other arm.

4. Continue alternating between arms.

Exercise 4: Shoulder T's

• Equipment: Dumbbells (optional)

• Alternative: Use bodyweight

Instructions:

1. Start in a plank position with your hands directly under your shoulders.

2. Raise one arm off the ground and extend it out to the side, forming a "T" shape.

3. Hold for a few seconds, then return to the starting position.

4. Repeat with the other arm.

Conclusion

This light weight arm workout is a great way to tone your arms and improve your overall strength. Remember to listen to your body and adjust the weight or number of repetitions as needed. For more workout ideas and fitness tips, follow me on Instagram at @coachmalek.