Summer is on the way, and if you’ve spent the past few months avoiding the gym or any kind of strenuous work (I feel this), then you might be not feeling in the right kind of shape to stunt on your ex this pool party season. But it’s not too late to get fit (for summer, or in general). A lot of my clients come in wanting to work on their arms, so I’m here to show you an absolute KILLER arm workout circuit you can do right at home, with NO equipment necessary. Not even weights. Trust me, you won’t need ’em. And, even better? All you need is FIVE minutes. If you’re an overachiever, maybe like 15 minutes if you want to do this set a few times through. Set a timer on your phone, and just get to it. Like, you literally can’t ask for an easier workout, so there are really no excuses.

Disclaimer: I’ve created this workout for use on myself and my clients under my supervision. Do not do these moves if you feel excessive strain or pain anywhere in your body.

Bend And Stretch (1 Minute)

Stand with your feet shoulder-width apart, arms out by your side, slightly bent at the elbows, with palms facing the ceiling.

Flip your arms so your palms now face the floor. Focus on LENGTHENING through your lats, shoulders, biceps, and triceps.

Return to starting position.

Shoulder Press To Lat Pull (1 Minute)

With your feet shoulder-width apart, stand with your palms facing out in front of you, bent at the elbows. Your elbows should be slightly behind your back.

Straighten your arms up above your head.

Return to starting position.

Straight Arm Chest Fly (1 Minute)

Standing with feet shoulder-width apart, stand with your arms in a T position with palms facing front. Slowly bring your palms together to touch in front of your chest, keeping arms extended.

Return to starting position.

Chest Fly (1 Minute)

Standing with your feet shoulder-width apart, hold your arms out like a goalpost (football, not soccer) by your head.

Bring the palms and inside of your elbows together, make sure you don’t create a tent shape with your arms. You want to get the inner elbows close, not JUST the palms.

Return to starting position.

Deltoid Raise And Lengthen (1 Minute)

Standing with your feet shoulder-width apart, create a 90-degree angle with your arm with your palms facing each other (like you’re about to do the robot).

Swing your arms up to shoulder height so the palms now face the floor.

Keeping the elevation, slide your arms out in front of you so they’re straight.

Pull back in, return to starting position.

Try to do all 5 of these without resting, then take a minute to shake it off/stretch—and then repeat! Aim for 3 rounds. 

Images: Nicole Nam; Shutterstock

91 percent of Americans give up on their New Year’s resolutions, and I’m guessing they just got bored on the treadmill and decided to call it a day. Working out is boring, obviously. Every online fitness article shows us the same squat challenges and stupid 10-minute ab routines, but like, how many times can we keep working the same muscles? It’s repetitive and annoying, and it’s time we start working the muscles that we’re not always told to care about on Instagram. Before you dismiss these muscle groups because you’re “scared of machines” or “don’t wanna get bulky,” listen to why you should definitely pay attention to them. I mean, you can do burpees and sit-ups forever, but don’t complain when you completely plateau and start Googling Gigi Hadid’s workout routine. Here’s a breakdown of the muscles you should stop neglecting, and what exercises you should start doing for each one.

1. Deltoids

What Are They?

Your deltoid muscles are basically your shoulder muscles, and there are different parts to the muscle, but the two you should care about are the front delts and the lateral delts. You might be scared that by working your shoulder muscles you’ll bulk up like a football player, but realistically, that’s not gonna happen unless you’re literally lifting your bodyweight and consuming a shit ton of protein. Toning your shoulder muscles will make your whole arm look more defined and just so much better, and the most ideal way is to work the front of the muscle and the side of it in one workout to tone every angle.

What Exercise Should I Do?

The Lateral Raise to Front Raise. Choose two dumbbells that are lighter than what you’d usually pick up. Your shoulder muscles are strong, but the side and front parts of the muscle can usually only handle very light weight, so think anywhere between three and eight pounds—maybe 10 if you do these regularly. Standing up while holding a dumbbell in each hand and your elbows slightly bent, raise the weights directly in front of you, bringing them to shoulder height with your arms extended. Then, lower them back down, and raise them again, this time laterally to the sides of your body. It should reach shoulder height again, but they’re raised out to the sides instead of in front of you. You can even add in a lunge if you want to make this a total body move. Aim for 10 reps total, then rest for a minute and do another 10.

2. Lat Muscles

What are they?

The biggest muscle in your back is called the Latissimus Dorsi, and it basically gives your whole torso its shape. It’s technically the muscle that makes up your upper back, which you’ve probably never even thought about.  When you  work your upper back, you’re strengthening the muscles all around your core and back, which will actually help your back get stronger, your posture get better, and your waist look smaller. You’ve neglected this muscle till now, but it’s never too late to start sculpting a sexy back.

What Exercise Should I Do?

Lat Pulldowns. Find the lat pull-down bar at your gym. You’ve probably passed this in fear a million times, but it’s really not that scary, so it’s time to use it. Start by choosing a light weight, and then add weight as you get the hang of it. The idea is to put your hands on both sides of the pull-down bar, sit down on the seat facing the machine, and pull the bar down, squeezing the muscles under your armpits and around your upper back to bring the weights down. If you feel like you’re using your shoulders too much, think about keeping your shoulders as far away from your ears as possible. You’re using your arms, but the strength should be coming from your back, so it’s super important to think about the muscle here.

3. Lower Ab Muscles

What are they?

If you spend your time in the gym doing planks, crunches, and twists, you’re doing really good work for the top of your abs and your obliques, but most people tend to neglect the lower muscles in their abs because they’re the hardest to hit. Most people’s bodies tend to store fat in this region, so it can be hard to picture what I’m even talking about, but think about that V-shape at the bottom of Zac Efron’s abs. Those are the lower abs.

What Exercise Should I Do?

Lying Leg Raises. Start by lying on your back with your hands under your low back/the top of your butt. This will help protect your lower back from getting injured. Then, lift your legs off the ground, keeping them as straight as possible as you bring them up to 90 degrees. Then, SLOWLY lower them back down to the ground. These are meant to be done slowly and carefully, so if you find yourself kicking around and screwing up your form, slow the hell down. Also, a lot of people tend to hold their breath when doing this exercise, but don’t. Inhale as you lift your legs up, and exhale as you lower. Your breathing makes a huge difference here, so don’t forget about that part.

4. Hamstrings

What are they?

Your hamstring muscles are located on the back of your legs, right under your butt and above your knees. People neglect their hamstrings because we’re so into squats and booty donkey kicks, but by strengthening your hamstrings, you’ll actually help tone your butt at the same time. Plus, if you’re into spinning, you’ll get SO much better at it by strengthening your hamstrings. Like, your FlyWheel score will literally double.

What Exercise Should I Do?

Swiss Ball Hamstring Curls. This exercise is based on using a swiss ball or stability ball, but if your gym doesn’t have one, this can also work using TRX bands or the rowing machine. Begin on the floor by lying on your back with your feet up on top of the ball. You want your ankles to be on top of the ball when your legs are fully extended. Raise your hips off the ground, keeping your weight in your shoulders and your feet. Then, flex your knees, pulling the ball inward toward your body while squeezing the backs of your legs. Once the ball is “curled” inward, straighten out your legs again, rolling it outwards. Do 10 reps, then take a quick break and do another 10.

5. Inner Core Muscles

What are they?

Let’s clear something up.  There’s a difference between your ab muscles and your core muscles. You can do a thousand unweighted sit-ups everyday, but that doesn’t necessarily mean you’re strengthening your core. Your pelvic floor, for example, is part of your inner core, and it’s important to strengthen these inner muscles—not only to make us better at planking, but also to pretend our internal organs and actually have better control over our bladder. Most women don’t even know about these muscles, but they’re super important, especially if you plan on giving birth at some point in your life.

What Exercise Should I Do?

Oppose Arm and Leg Raises. Aside from your gyno-prescribed kegels, it’s important to work on core stability to work these inner muscles, and working opposite sides of your body at once is the best way to challenge your core. Starting on your hands and knees, lift your right arm out in front of you and your left leg out behind you. Hold for five seconds, and then return to starting position, preparing to do the same on the other side. Try doing five reps on each side and remember to keep your core tight the entire time.

6. Back Extensor Muscles

What are they?

These muscles make up your lower back, and if you’re used to doing ab workouts, squats, deadlifts, or even spinning, you’ve probably had some pain in your lower back at one point or another. This is because these muscles are easily injured if you don’t warm up before exercising. Your extensor muscles are connected to your spine and to your glute muscles, and you’ll find that once you get stronger in your lower back region, picking things up and other regular activities will actually get easier.

What Exercise Should I Do?

Hyperextensions. Most gyms have a specific bench that these are performed on, but any regular bench will do the trick if you’re limited. Lie down with your stomach on the bench and your head facing the floor. If you’re on the hyperextension bench, put your feet under the ankle pads. With your body straight, put your arms behind your head or crossed on your chest and bend slowly forward at the waist while keeping your back flat. Then, slowly raise your torso back to your starting position, and remember not to round your spine or swing your torso. If you’re advanced, hold a weighted plate at your chest for extra resistance. Either way, remember to go slow and take your time on your way down and up. 

Images:  Geert Pieters / Unsplash. Giphy (5)

It feels like ever since Khloé Kardashian began Snapchatting her workouts and girls everywhere started doing squat challenges in their living rooms, butt and leg workouts have been trendy AF. And while we’re totally on board with lower body workouts, betches tend to neglect upper body exercises, and that needs to be fixed. These six moves will work your arms and abs with no equipment necessary, so you can avoid creeps at the gym watching you pick out dumbbells. Go through the circuit 3-4 times in a row for a v effective at-home workout. Oh, and good luck lifting your arms to blow dry your hair tomorrow.

1. Plank Ups

It’s important to start out any ab workout with some plank variation to get your core muscles fired up, and we love plank ups because they get your arms involved too. Start in a high plank with your arms on the floor directly under your shoulders. Then, bend one arm to bring your elbow to the floor, and then the other arm, ending up in a forearm plank. Then, push each arm up to the starting position, and continue going up and down from hand to forearm for 45 seconds.

2. Diamond Push-Ups

Diamond push-ups are basically regular push-ups, but instead of placing your hands wide under your chest, you place your hands together, forming a triangle (or a sort of diamond…get it?) with your thumbs and fingers. Bend your elbows and bring your chest all the way to the ground, feeling the burn in your tricep muscles.  If you can’t get full range of motion while in a high plank, drop to your knees. Aim for 10-15 reps without stopping.

3. Standing Jab Cross

If you’ve ever gone through the 2-minute arm portion of a spin class wondering why your arms burn so much from throwing a few punches, try doing these jab crosses for one minute straight. Stand up and punch with each hand in a diagonal direction, keeping your core engaged and preventing your waist from moving from side to side. The idea is to burn out your arms while twisting your torso to work your obliques, so keep your core as tight as possible.

4. Plank Shoulder Taps

This is another move that is based in a plank position, but by tapping each shoulder, you’re challenging your stability and getting your arm muscles involved in the movement. Start in a high plank and keep your feet about hip-distance apart. During regular planks, it’s better to keep your feet closer together, but for this move, you want your hips to stay as square and still as possible, so the extra distance will help. Tap your left hand to your right shoulder, and then do the same on the other side, alternating for 45 seconds. Also, it helps to squeeze your butt and keep your head as straight as possible the whole time.

5. Tricep Dips

You don’t need a piece of equipment for this one, but having a bench or chair nearby will help. You could also just stack up a bunch of books or shoeboxes. Whatever works. Sit on the ground with your legs in front of you in front of your bench and place your hands on the bench behind you with your fingers facing forward. Dip up and down with your arms, lifting your butt off the ground but keeping your heels planted. Do 15 reps, keeping your elbows tight to your body and directly behind you the entire time.

6. Bicycle Crunches

Crunches are like, the OG ab move, so we’re taking it up a notch by ending the circuit with bicycle crunches, which basically keep your legs and arms moving while targeting the sides of your abs. Lie on the floor with your lower back pressed to the ground and your hands behind your head. Lift your feet off the ground and bring one knee in towards your chest, lifting your shoulder blades off the ground to touch your elbow to the opposite knee. Straighten out the leg and bring the other knee into your chest, doing the same with the other elbow. Try doing 30 seconds of slower crunches, then do 30 seconds as fast as you can.

The number one body part that 100% is not as skinny as it was in college/highschool? Your arms. Don’t deny it; you used to show off your skinny arms in pics by striking a hand-on-hip pose or popping your collarbone while stretttcchiiing your arm out. But with each passing year, the skinny arm gets less skinny. It’s a tragedy, really. Nowadays, you check every photo to make sure your one sausage arm (how is it possible to have one fat arm?) is hidden behind your enormous bag, linked with your bestie so no one can tell whose arm is whose, or obscured by a giant cocktail. In fact, 90% of your untagged photos these days are because of the appearance of #giantarm, despite the fact that your outfit is fly and you’re standing in natural light. 

Here are five quick and easy exercises you can do to get that skinny arm back so you’ll never have to sacrifice a photo with good lighting again:

1. Shoulder Press

This one is easy, so no excuses. Women’s Health mag describes this slimming exercise: “Holding a pair of dumbbells just above your shoulders, palms facing each other, stand with your feet shoulder-width apart, knees slightly bent. Press the weights until your arms are straight overhead. Hold for one second, then take three seconds to lower the dumbbells back to your shoulders. Do six to eight reps.”

2. Pilates Boxing

This one is great if you have a lot of pent-up aggression, which, of course you do. According to Health.com: “Standing with feet a hips-width apart, bend your knees and hinge forward from your waist, maintaining a neutral spine. Raise fists to your shoulders and, keeping elbows up, box your right hand forward, clenching your abs. Bring hands to center and switch. Box on each side 20 times.” We fail to see how this is any different from regular boxing, but okay sure.

3. Arm Circles

You think they’re easy, but these are kind of a bitch and you’ll def get tired of them—but such is life and exercise in general. Fitness magazine says: “Grab a pair of three-pound dumbbells, stand with your feet shoulder-width apart, arms extended straight out to your sides at shoulder length. Keeping your shoulders down, do 20 small backward circles, then switch directions.”

4. Plate Planks

Everyone knows that these are LITERALLY the worst, but Shape magazine would have us believe that there is a benefit to being in this much pain. Get into plank position, but keep one hand on a paper plate (oh ya surprise you’re gonna need one of those—don’t pretend like you have actual dishware in your apartment). Keep your arms straight and both feet planted shoulder-width apart, then circle the plate ten times clockwise and ten times counter clockwise. Feel the burn, switch arms, question your life and your choices, etc.

5. Cardio

We know we literally always say to NOT put us down for cardio, but, honestly, it’ll help in the long run. Get on the treadmill, hit that 10% incline, and feel your fat burn away.