Follow Along With the Full Workout:
Watch Safiya do the "Flab-Free Arms Challenge" for 1 Week:
Welcome to another fun and effective workout in the Sunny Sculpt Series by Wings Family Entertainment! Get ready to sculpt those arms with our Flab-Free Arms Workout. Whether you're chilling on the beach or squeezing in a quick sweat session at home, this 10-minute routine is designed to help you shred arm fat and tone up fast. And the best part? You can do it with or without dumbbells, so there’s no excuse to skip it!
Why You’ll Love This Workout
If you’re dreaming of flab-free arms, this workout is your new best friend. With 15 moves and just 10 reps each, this routine targets every muscle in your arms, helping you to get stronger and more defined. Plus, it’s quick and versatile—you can knock it out in just 10 minutes!
Got Dumbbells? Great! We’re using our favorite WaterWeight Portable Dumbbells from wingsfam.com. These beauties let you adjust the weight by adding or removing water, making them perfect for a customized workout.
No Dumbbells? No problem! This workout is just as effective using your body weight. You’ll still feel the burn and see results.
The Moves: Let’s Get Shredded!
1. 10 Small Forward Arm Circles + 10 Second Hold
Start small but mighty. Circle those arms forward, then hold to feel the burn.
2. 10 Big Backwards Arm Circles + 10 Second Hold
Now, reverse it! Big circles back, then hold and feel those shoulders working.
3. 10 Front to Lateral Raises
Lift those arms in front, then out to the sides. It’s like a mini dance move for your arms!
4. 10 Bent-Over Reverse Flys with 3 Pulses
Bend over and fly! Add those pulses for extra oomph.
5. 10 One Arm Tricep Extensions on Each Side
Focus on one arm at a time, feeling the tricep tighten and tone.
6. 10 Tricep Extensions
Both arms now—lift and squeeze those triceps!
7. 10 Shoulder Presses
Push it up! Strengthen those shoulders with each press.
8. 10 Overhead Presses
Keep pushing overhead, feeling strong and powerful.
9. 10 Bicep Curls
Classic curls—feel the biceps work hard with each rep.
10. 10 Wide Bicep Curls
Widen your grip for a different angle on those biceps.
11. 10 Hammer Curls
Switch it up with hammer curls for a full bicep blitz.
12. 10 Tricep Kickbacks
Kick it back and squeeze—those triceps are on fire!
13. 10 Alternating Gorilla Rows
Get low and row like a gorilla—alternating sides to engage your whole arm.
14. 10 Push-Ups
Classic but effective—drop and give us 10!
15. 10 Diamond Push-Ups OR 10 Regular Push-Ups OR 10 Tricep Dips
Your choice! Finish strong with your favorite arm-busting move.
Finish Strong and Share Your Progress!
Boom! Just like that, in 10 minutes, you've taken a major step towards flab-free arms. If you’re feeling the burn, that means it’s working!
Make sure to share your workout and progress on social media—tag us @wingsfamfun so we can cheer you on!
And don’t forget, if you’re ready to up your game, grab your WaterWeight Portable Dumbbells from wingsfam.com and make every rep count even more.
Thanks for joining the Wings Family for this Sunny Sculpt Workout! Keep shining, keep sculpting, and we’ll see you in the next session!