I’m turning 25 next month and I’ve been thinking about how my body will change over the next 10 years, while I move into my mid-twenties, to late twenties, early thirties and so on…You know – the usual body clock, thing.

WEARING: FINDERS KEEPERS TOP, FABLETICS TIGHTS

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I know a lot of my friends want to maintain or get toned arms just as much as they want toned legs and a rock hard butt. Your arms are constantly on show, especially here in the height of the Australian Summer, and with you Northern Hemisphere ladies, now is the right time to be getting in to shape for when your Winter ends!

No matter who you are, what your body type is – strong, sculpted arms are possible! You just need to follow these moves. You can easily incorporate these routines into your normal workout.

YOU WILL NEED

– 2 x 4 kilo weights or if you’re comfortable with more, use more at your own discretion.

– yoga mat

– a set of arms probably.

1. BENT OVER DUMBELLS OR KETTLEBELL ROWS

Stand with your feet hip-width apart. Push your hips back (knees slightly bent) and hinge your torso forward, so it’s approaching parallel to the floor

Do 10-15 reps

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2. SHOULDER PRESS

Stand with feet shoulder-width apart, holding a dumbbell or kettle bell in each hand. Bend elbows, bringing hands to shoulders, palms facing forward. Press weights straight overhead, keeping shoulders down; lower weights back to shoulders.

Do 20 reps.

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3. BENCH DIPS

Sit on front edge of a sturdy bench or chair, palms on either side of hips. Straighten arms and shift hips forward just in front of seat. Bend knees so that they’re aligned over ankles. MAKE IT HARDER: Extend legs, heels on floor. Lift right leg parallel to floor. Bend elbows 90 degrees behind you, lowering hips toward floor. Straighten arms; repeat.

REP: 10 – 15 reps

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4. LUNGE AND CURL

Stand with feet hip-width apart, a dumbbell in each hand, right palm facing forward, left arm by
side. Lunge forward with left leg, bending knees 90 degrees, as you curl right dumbbell up to shoulder. Switch sides; repeat.

REP: 8-10 reps

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5. YOGA

Downward facing dog and side planks are killer!

You’re probably familiar with both of these moves, but if not:

Downward Dog: Start standing and bend over from the waist. Walk both hands forward until your hips are high. Press your heels into the floor and relax your shoulders. Hold for 3-5 breaths then walk hands forward to plank position.

Side Plank: From plank position, lift your right arm towards the sky, pressing into the edge of your left foot as you rotate hips and stack your feet. Hold for 3-5 breaths. Return to center plank and repeat on the other side.

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NOTE: Be cautious with the weight you use; in case of doubt, use less weight rather than more.Never push yourself too much – especially on new exercises.

Author: Ally Carey

Hi, I am Ally, a writer and creative at Substance. I have worked in the fashion industry for 6+ years as a model and now on Substance. Substance is a lifestyle blog about fashion, beauty, health and self-improvement; hoping to inspire you to live a life filled with Substance. For more: @AllyMayCarey

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