Trinny Woodall recently shared the arm workout she squeezes into even the busiest mornings.
‘Join personal trainer Nathalie Hayward and [me] for a 15-minute, everything-arms workout followed by a simple stretching routine,’ said the beauty entrepreneur and former Women’s Health cover star.
‘This is one of my favourite ways to set the tone for a busy day – whether you’re new to working out, easing your way back into movement or just short on time,’ she added.
After warming up, ‘grab some medium dumbbells,’ said Hayward, before leading viewers through the following arm-focused routine.
The workout
Do 12 reps of each move – if alternating sides, then do 12 reps in total.
Alternating biceps curlReverse flySingle-arm overhead pressSkull crusherForearm plank – start off with a 20-second hold, then build up to 1 minuteRenegade rowLateral raiseHow to do the movements1. Alternating biceps curl
Start with a dumbbell in each hand with straight arms, palms facing forward. Keeping a slight bend in your knees, engage your glutes and core.Bend one arm, lifting the weights to chest height in a slow, controlled movement. Keep your shoulders relaxed and down, and your head, neck and spine neutral.Pause briefly at the top, then lower the weight back down to your thighs by straightening your arms.Repeat on the other side. 2. Reverse fly
Stand with your feet at hip-width apart, with a soft bend in your knees.With a neutral spine, hinge at the waist so your chest is lowered to near parallel with the floor and your hips come slightly backwards. Roll your shoulders back and away from your ears and engage all the muscles down your spine to keep a flat back.With your arms coming straight down towards the floor, hold the dumbbells or weights comfortably in your hands with a neutral grip (palms facing in towards each other).Have a soft bend in your elbows as you raise the weights up and out to the sides, to in line with your shoulders; at this point, your palms should be facing down to the floor. Squeeze your upper back and in between your shoulder blades to assist the movement.Control the movement as you lower the weights back to the starting position.3. Single-arm overhead press
Stand with a dumbbell in each hand. Bend your elbows to 90 degrees, holding the dumbbells at ear level with your palms facing forward.Brace your core, then press one dumbbell overhead until your arm is fully extended.Pause briefly at the top, then lower the dumbbell back to the starting position with control.Repeat on the opposite side. 4. Skull crushers (lying tricep extensions)
Lie on your back with knees bent and feet planted hip-width on the floor.Hold a dumbbell in each hand with arms extended toward the ceiling, making sure wrists are directly above shoulders. Arms should be straight with a soft bend in the elbows.Bending at the elbows, lower weights just past your temples. The upper arm should remain still, perpendicular to the floor.Pause for one second at the bottom of the movement, then slowly lift weights and straighten arms to return to starting position. 5. Forearm plank
Start on the floor on your hands and knees.Lower onto your forearms, stacking your elbows directly under your shoulders.
Step your feet back one at a time until you’re in a forearm plank, with feet about hip-width apart.Keep your body in a straight line from your head to your heels. Look slightly ahead of your fingertips. Tighten your abs, quads, glutes, and keep your hips level.6. Renegade row
Start on the floor in a tabletop position, with your hands gripping a pair of dumbbells directly beneath your shoulders and your knees on the floor. Brace your core, then slowly pull one dumbbell up to your hip as if you were putting the weight in your pocket, keeping your elbow close to your body. Concentrate on keeping your body as rigid as possible, resisting any twisting or shifting from side to side. Pause briefly at the top, then lower the dumbbell to the floor with control and repeat on the other side.7. Lateral raises
Stand with feet shoulder-width apart with a dumbbell in each hand.Keep your shoulders relaxed and a slight bend in your knees.Lift the dumbbells out to your sides to shoulder height with a gentle bend in each elbow.Ensure your back is neutral, tailbone is tucked and your shoulders are away from your ears.Gradually lower the dumbbells to the starting position.
One of our most frequently asked questions here at Women’s Health? How to build muscle and burn fat at the same time. So, we asked superstar trainer Oyinda Okunowo exactly how to do it. In this 4-week plan – created exclusively for Women’s Health COLLECTIVE members – you’ll get the workouts and nutrition guidance needed to help you on your way to better body composition. Tap the link below to unlock 14 days of free access to Oyinda’s plan and start training today.
