With a few weeks left until I was attending a fancy party with relatives I hadn’t seen in a while, I was inspired to kick my workouts up a notch so I’d feel extra confident in my strappy dress. My arms are already strong and toned from CrossFit, but I wanted to give them a little extra love, so I committed to doing this seven-minute arm workout about three times a week.

7-Minute Home Arm Workout

Equipment needed: Pair of medium-weight dumbbells (six to 20 pounds). Have two sets on hand so you can use the heavier pair for the exercises that are easier (I used a pair of 4.5-kilogram and 7-kilogram weights).

Directions: After a dynamic arm warmup, complete the four circuits ahead. I performed all 12 moves without any rest since I’m used to quick, intense workouts from CrossFit, and it took me seven minutes, but feel free to add the one-minute rest periods in there (as the workout is written) if you need.

Move through the plank bunny hops quickly to get your heart rate up, then for the strengthening exercises, focus on moving with correct form. After the workout, be sure to do a cooldown, such as these arm and shoulder stretches.

Circuit 1
10 plank with bunny hop (5 per side)
10 overhead shoulder press
10 plank with bunny hop (5 per side)
10 triceps push-up
1-minute rest
Circuit 2
10 plank with bunny hop (5 per side)
10 wide bicep curl
10 plank with bunny hop (5 per side)
10 upright row
1-minute rest
Circuit 3
10 upright row
10 plank with bunny hop (5 per side)
10 triceps dip
10 plank with bunny hop (5 per side)
1-minute rest
Circuit
10 chest press
10 plank with bunny hop (5 per side)
10 bent-over reverse fly
10 plank with bunny hop (5 per side)
1-minute rest



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