1 00:00:00,760 --> 00:00:05,000 Speaker 1: Welcome to Fitness Disrupted, a production of My Heart Radio. 2 00:00:08,960 --> 00:00:13,880 Speaker 1: I am Tom Holland and this is Fitness Disrupted. Fit 3 00:00:13,920 --> 00:00:18,760 Speaker 1: tip the ten minute perfect Arm Workout with dumbbells. Now, 4 00:00:18,760 --> 00:00:21,440 Speaker 1: this is a workout I have been doing for literally decades. 5 00:00:21,880 --> 00:00:26,720 Speaker 1: It works. It's simple. It's some basic exercises with a 6 00:00:26,800 --> 00:00:29,920 Speaker 1: little unique twist, and I'm telling you, if you do it, 7 00:00:30,000 --> 00:00:33,920 Speaker 1: if you do it frequently, if you do the exercises correctly, 8 00:00:34,280 --> 00:00:36,639 Speaker 1: with the correct amount of weight, you are going to 9 00:00:36,680 --> 00:00:41,000 Speaker 1: see changes in your arms. So this is just ten 10 00:00:41,040 --> 00:00:45,720 Speaker 1: minutes ten minutes, three exercises, three exercises that most of 11 00:00:45,760 --> 00:00:48,519 Speaker 1: you know. We're gonna do it in a circuit training format. 12 00:00:48,680 --> 00:00:51,120 Speaker 1: But here's the kicker. Here's where it's a little different. 13 00:00:51,240 --> 00:00:53,479 Speaker 1: You're gonna try to use just one set of dumbells. 14 00:00:53,760 --> 00:00:58,040 Speaker 1: You're gonna find that perfect weight to fatigue you for 15 00:00:58,160 --> 00:01:01,720 Speaker 1: all three exercises. Now, I know some muscles are bigger 16 00:01:01,720 --> 00:01:05,520 Speaker 1: than others, and you are stronger with some muscle groups 17 00:01:05,520 --> 00:01:08,560 Speaker 1: than others. But I want you to find that weight 18 00:01:09,720 --> 00:01:14,000 Speaker 1: that you can use for all three exercises. So generally speaking, 19 00:01:14,040 --> 00:01:16,600 Speaker 1: it's going to be lighter than what you normally use 20 00:01:16,680 --> 00:01:20,640 Speaker 1: for bicept curls or overhead shoulder presses. Triceps. There are 21 00:01:20,680 --> 00:01:23,000 Speaker 1: a smaller muscle group, so we're gonna find that in 22 00:01:23,040 --> 00:01:25,960 Speaker 1: between weight for me, and this may really surprise you, 23 00:01:26,360 --> 00:01:29,720 Speaker 1: fifteen pounds. Fifteen pounds is what I use. Okay, so 24 00:01:29,959 --> 00:01:35,000 Speaker 1: to sculpture arms, to strengthen your arms, shoulders, biceps, and triceps. 25 00:01:35,040 --> 00:01:38,640 Speaker 1: Those are the three muscle groups. Were focusing on simple 26 00:01:38,680 --> 00:01:42,759 Speaker 1: workout again under ten minutes. Right around ten minutes, three 27 00:01:42,760 --> 00:01:49,440 Speaker 1: sets of fifteen repetitions of three exercises. First exercise, overhead 28 00:01:49,560 --> 00:01:53,360 Speaker 1: shoulder presses. You're gonna hold those weights over your shoulders, 29 00:01:53,360 --> 00:01:55,120 Speaker 1: You're gonna press them up over your head, and you 30 00:01:55,120 --> 00:01:58,680 Speaker 1: are going to slowly lower them back down. I want 31 00:01:58,880 --> 00:02:03,960 Speaker 1: right around four second repetitions for every single repetition. So 32 00:02:04,000 --> 00:02:08,880 Speaker 1: that simple math, if you're doing fifteen repetitions each set 33 00:02:09,040 --> 00:02:12,079 Speaker 1: should take you one minute. Now you can do the math. 34 00:02:12,120 --> 00:02:15,760 Speaker 1: So you're doing three exercises, three sets, right around nine minutes, 35 00:02:15,800 --> 00:02:18,280 Speaker 1: and with the time it takes to transition, should come 36 00:02:18,280 --> 00:02:23,520 Speaker 1: out to just around ten minutes for all three sets. Okay, 37 00:02:23,600 --> 00:02:26,160 Speaker 1: overhead shoulder presses, and then you're gonna lower the weight 38 00:02:26,360 --> 00:02:31,679 Speaker 1: right back down bicep curls. Bicep curls slowly one to 39 00:02:31,800 --> 00:02:34,240 Speaker 1: one and a half seconds on the way up, slower 40 00:02:34,440 --> 00:02:37,400 Speaker 1: on the way down. You want the tension on your 41 00:02:37,520 --> 00:02:43,520 Speaker 1: muscles the entire repetition for all three exercises. After bicep curls, 42 00:02:43,720 --> 00:02:46,640 Speaker 1: then hold onto those weights, same weights. You're gonna bend 43 00:02:46,639 --> 00:02:49,080 Speaker 1: at the waist, hinge at your hips, You're gonna bring 44 00:02:49,080 --> 00:02:52,600 Speaker 1: those arms up and want your upper arms parallel to 45 00:02:52,639 --> 00:02:55,680 Speaker 1: the floor. So often people are using weights that are 46 00:02:55,720 --> 00:02:58,880 Speaker 1: too heavy or too light when it comes to most exercises, 47 00:02:58,919 --> 00:03:03,280 Speaker 1: and tricept kickbacks are no different. So tri sept kickbacks 48 00:03:03,320 --> 00:03:05,760 Speaker 1: and I want a pause. I want you to squeeze 49 00:03:05,800 --> 00:03:07,960 Speaker 1: at the top, so one to one and a half 50 00:03:08,000 --> 00:03:11,960 Speaker 1: seconds on the way up, squeeze and hold slowly lower 51 00:03:12,360 --> 00:03:15,680 Speaker 1: back down. All right, So there you go. We've got 52 00:03:15,720 --> 00:03:20,680 Speaker 1: three exercises, three sets. I don't want you to take 53 00:03:20,760 --> 00:03:26,639 Speaker 1: much time, if any, in between sets, and even if 54 00:03:26,720 --> 00:03:31,560 Speaker 1: you have more than one set of dumbbells, I want 55 00:03:31,560 --> 00:03:34,200 Speaker 1: you to try to find that weight because when you 56 00:03:34,240 --> 00:03:38,120 Speaker 1: go in a circuit training format, you're gonna have to 57 00:03:38,280 --> 00:03:40,440 Speaker 1: use lighter weight. So I know many of you out 58 00:03:40,480 --> 00:03:44,480 Speaker 1: there are thinking fifteen pounds. That's ridiculous, trust me, try it. 59 00:03:44,560 --> 00:03:48,360 Speaker 1: And this is a great way to vary your routine. 60 00:03:49,120 --> 00:03:52,720 Speaker 1: And you can do this at any time throughout the day. 61 00:03:52,880 --> 00:03:55,520 Speaker 1: And it goes to my whole philosophy of you don't 62 00:03:55,520 --> 00:03:56,720 Speaker 1: have to go to the gym, you don't have to 63 00:03:56,720 --> 00:03:59,520 Speaker 1: do an hour. You go. You know what, I want 64 00:03:59,520 --> 00:04:02,760 Speaker 1: to kind of target my arms this morning. You grab 65 00:04:02,800 --> 00:04:05,200 Speaker 1: that dumbbells and listen. If you don't have dumbbells, use 66 00:04:05,280 --> 00:04:08,560 Speaker 1: whatever you have that's heavy enough to fatigue your muscles. 67 00:04:08,560 --> 00:04:12,280 Speaker 1: And that's the beauty of just using one set of something, 68 00:04:13,280 --> 00:04:18,159 Speaker 1: but one set of dumbbells overhead shoulder press, transition right 69 00:04:18,160 --> 00:04:22,359 Speaker 1: to bicept curls, transition right to tri sept kickbacks, and 70 00:04:22,400 --> 00:04:24,440 Speaker 1: you do that three times through and I want you 71 00:04:24,440 --> 00:04:28,080 Speaker 1: to try to time it. See that each set comes 72 00:04:28,120 --> 00:04:33,080 Speaker 1: out right around sixty seconds. And this is the quote 73 00:04:33,120 --> 00:04:36,919 Speaker 1: unquote secret. When you go slower, when you keep the 74 00:04:36,960 --> 00:04:42,280 Speaker 1: tension on your muscles the entire repetition. You use lighter weights, 75 00:04:42,680 --> 00:04:48,040 Speaker 1: you can't swing, you can't use momentum, you actually decrease 76 00:04:48,320 --> 00:04:53,640 Speaker 1: your likelihood of injury and you increase your results. So 77 00:04:53,760 --> 00:04:57,919 Speaker 1: there you have it. The ten minute perfect arm workout 78 00:04:58,320 --> 00:05:01,240 Speaker 1: with dumbbells. Try it, let me know how it goes 79 00:05:01,279 --> 00:05:04,040 Speaker 1: for you. Thank you for listening. I am Tom Holland. 80 00:05:04,040 --> 00:05:06,440 Speaker 1: If you have not yet rated the show, please do so. 81 00:05:06,520 --> 00:05:09,680 Speaker 1: I would greatly appreciate it. Please and if you already have, 82 00:05:09,800 --> 00:05:12,839 Speaker 1: thank you so much. Please subscribe to the show so 83 00:05:12,880 --> 00:05:16,400 Speaker 1: you don't miss one. Great shows coming up and check 84 00:05:16,440 --> 00:05:18,480 Speaker 1: out the interviews I've done in the past at a 85 00:05:18,560 --> 00:05:22,480 Speaker 1: recent one with Deme car Nazis some amazing guests and 86 00:05:22,640 --> 00:05:25,400 Speaker 1: you can connect to me Tom h Fit on Twitter 87 00:05:25,520 --> 00:05:29,680 Speaker 1: and Tom h Fit on Instagram. My website Fitness disrupted 88 00:05:29,720 --> 00:05:31,920 Speaker 1: dot com. You can reach out to me through there 89 00:05:32,560 --> 00:05:36,440 Speaker 1: and thank you. Thank you for listening, and I love 90 00:05:36,480 --> 00:05:39,240 Speaker 1: hearing from you and any questions comments you reach out 91 00:05:39,279 --> 00:05:42,400 Speaker 1: to me with. I put that in the show. I 92 00:05:42,480 --> 00:05:46,000 Speaker 1: put that in a reader mail bag show, so I've 93 00:05:46,040 --> 00:05:48,360 Speaker 1: had great questions. Do not hesitate to reach out and 94 00:05:48,400 --> 00:05:51,520 Speaker 1: let me know what you want to hear about. Thank 95 00:05:51,520 --> 00:05:55,440 Speaker 1: you for listening. I am Tom Holland. This is Fitness Disrupted. 96 00:05:56,320 --> 00:06:05,480 Speaker 1: Believe in Yourself. Yeah. Fitness Disrupted is a production of 97 00:06:05,520 --> 00:06:08,960 Speaker 1: I Heart Radio. For more podcasts from My Heart Radio, 98 00:06:09,320 --> 00:06:12,760 Speaker 1: visit the i heart radio, app, Apple podcasts, or wherever 99 00:06:12,839 --> 00:06:14,359 Speaker 1: you listen to your favorite shows.