Flab Fighter! Tiny Weights, Big Burn!

Flabby arms in midlife? We’ve all been there. The good news is you don’t need heavy weights to tone and strengthen your arms. Just 2 or 3 pounds can make a huge difference! This workout had me burning almost instantly, and I was shocked at how challenging it felt!

Don't have weights yet? No worries! Here are the ones I use!

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Below you’ll find the full workout video. You can also download it to your phone so you’ll have it ready whenever you want a quick arm sculpting session.

Click here to download this workout to your phone.

The Workout: 2 Rounds, 20 Reps Each

Around the World

• Description: Start with arms at your sides, palms facing in. Slowly lift your arms out to the side, up overhead until weights nearly touch, then lower back down in a wide arc.

• Tip: Keep your core tight and move with control. Don’t rush it.

Lateral Squeeze

• Description: Arms out in a T, palms up. Pull elbows down and in toward your ribs, squeezing your back and chest, then return to start.

• Tip: Think about squeezing a lemon between your shoulder blades.

Arm Rotations

• Description: Arms out in a T. Rotate palms down, then up, keeping arms extended.

• Tip: Keep shoulders relaxed and focus on slow, controlled movement.

Bicep Curls (Low Diagonal)

• Description: Arms angled slightly out from your sides in a low V. Curl weights up toward your shoulders, then lower back down.

• Tip: Don’t swing. Keep elbows anchored.

Shoulder Taps

• Description: Arms out in a T, palms forward. Bring hands in to tap shoulders, then extend back out.

• Tip: Move evenly. Don’t let your elbows drop.

Shoulder Press

• Description: Elbows bent at 90 degrees by your sides, press weights overhead, then lower back down.

• Tip: Avoid arching your back. Engage your core for stability.

Chest Squeeze to Shoulder Press

• Description: Start with elbows bent at 90° (goalpost arms). Bring them in front of your face to squeeze chest, then back out to side, then press overhead. Return through the same path.

• Tip: Move with intention. Squeeze chest at the midpoint.

Lateral Raise Combo

• Description: Begin with arms at your sides. Lift to a T, bring forward to touch, raise overhead, then reverse - down forward, out to a T, then back to your sides.

• Tip: Keep movements smooth and controlled, like you’re drawing shapes in the air.

Arm Circles (Front & Back)

• Description: Arms out in a T, make small circles forward, then backward.

• Tip: Keep circles small to protect the shoulders. Speed isn’t the goal here.

This little workout proves that light weights pack a powerful punch. Consistency is the secret. Two rounds with these tiny dumbbells, and you’ll feel stronger and more sculpted in no time. Save the video to your phone, subscribe to my email list for more midlife fitness and beauty, and let’s keep fighting the flab together - one rep at a time!

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