Karlie Kloss’ trainer Megan Roup knows what it takes to build strong arms efficiently. The celebrity trainer – who also counts Kate Hudson and Dakota Johnson among her clients – regularly shares quick arm routines that take as little as three minutes, while still targeting multiple upper-body muscles.
In a recent Instagram post, Roup shared a session she recently did with Kloss, which required only a light pair of weights.
‘Steal the arm workout I did with Karlie Kloss this morning,’ The Sculpt Society founder wrote.
The pair moved through four moves designed to target several upper-body muscles, including the triceps, shoulders, biceps and chest.
Remember: while models’ and celebrities’ training routines can be inspiring, genetics also play a significant role in body shape, height and how easily someone builds muscle or stays lean. Take inspiration from their healthy habits, but don’t train with the expectation of looking identical.
4 moves Karlie Kloss uses to build strong arms
Perform each move for 16 reps, alternating sides with every rep.
1. Tricep punches 
Stand with your feet hip-width apart and hinge forward slightly, keeping a soft bend in your knees.Hold a weight in each hand and bend your elbows to bring the weights to chest height, keeping your elbows tucked close to your sides.Extend one arm straight behind you with a quick, controlled punch, squeezing your triceps as you straighten your elbow. Keep your upper arm close to your body.Pause briefly, then bend your elbow to return the weight to the starting position. 2. Overhead punches
Stand with your feet slightly wider than hip-width apart, holding a weight in each hand at shoulder height with your elbows bent and tucked close to your sides.Punch one weight overhead, straightening your arm fully.At the same time, gently shift your hips towards the side of the arm you’re punching upwards.Pause briefly, then lower the weight back to shoulder height while shifting your hips towards the opposite side. 3. Diagonal punches
Stand with your feet slightly wider than hip-width apart, keeping a slight bend in your knees.Hold a weight in each hand at shoulder height, with your elbows bent and tucked close to your sides.Punch one weight diagonally upwards towards the ceiling, straightening your arm.Pivot your back foot and rotate your body in the direction of the punch, twisting through your torso.Pause briefly, then return to the starting position. Repeat on the opposite side. 4. Cross centre punches
Stand with your feet hip-width apart, keeping a slight bend in your knees.Hold a weight in each hand with an overhand grip at chest height, with your elbows lifted out to the sides at shoulder height and bent at 90 degrees.Sway your hips to one side while keeping your core engaged.Punch both weights forward, crossing them over in front of your chest and extending your arms. At the same time, sway your hips to the opposite side.Pull the weights back towards your chest, returning to the start position.
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