Jessica Simpson obviously slimmed down to look her best for her wedding day. While much of the attention is being spent on her legs, her arms are what stole the show on the actual big day. Her long time trainer, Harley Pasternak, is not one to shy away from the press, sharing all the details as to how she and his other clients get their sculpted muscles. Using his and my favorite moves, I created this follow along arm workout that you can do at home using just a pair of dumbbells. All it takes is 10 minutes. No excuses, let’s go!
Follow Long Arm, Chest and Back Workout for Women!
If you are looking to lose weight and slim down your arms in addition to adding definition, I recommend getting at least 180 minutes of cardio a week on top of your strength training. That’s either 60 minutes, 3 days a week or 45 minutes, 4 days a week. A class like Barry’s Bootcamp where you are doing both strength and cardio counts as 60 minutes.
Do this workout 3 days a week on nonconsecutive days. Have your own wedding planned this summer or land a bridesmaid role yourself? Share this workout with the rest of your wedding party or do it together!
The Workout Details
Warm up for 5 minutes by either jogging, jumping rope or doing some sort of combination between jumping jacks, butt kicks, high knees, etc.
- 30-seconds Push-ups
- 1-minute Bicep Curl to Shoulder Press
- 1-minute Bent Over Row
- 30-second Lateral Shoulder Raise
- 1-minute Chest Fly
- 1-minute Skull Crusher
Finish with another 5 minutes of jumping rope for a 20 minute workout. I show how to do each move in the video above.
thanks for another awesome workout! I just did the booty bootcamp a couple days ago and want to do this when I get home this afternoon. I’m getting married in September and I have a set of 15lb dumbbells and a couple cables at home so there’s no excuse!
love the workout! i feel the burn! did you forget the french press in the list below?
Loved this! I love free weight exercises!
Livi @ Eat, Pray, Work It Out says
I love this!! Your workout videos are awesome!
Sammy @ Peace, Love and Ice Cream! says
Love a workout like this -- one exercise to the next to the next….fast paced and before you know it you’re done!! 🙂
Amy Ramos says
I did this on Sunday (7/20) and again today (7/22), my arms are sore-in a good way!!
Sarah, did this with 12 lb dumbbells and my arms hated me for like a week! Your latest upper body workouts are awesome