In our case, it was up-two-three, hold for one, down-two-three, hold for one. Joe Masiello is a Certified Strength and Conditioning Specialist (CSCS) and Medical Exercise Specialist (MES) with over 20 years of fitness industry experience. Straighten arms to the starting position; repeat for 8 to 12 reps or as many as you can do. (Learn about the trendy wrist and ankle weights that can transform your workout.) Lauren Rounds is a trainer at Equinox in NYC. By using Byrdie, you accept our. The main focus while doing these push-ups should be keeping everything engaged and moving as one, all at the same time. The Smart Workout Hack That Toned My Arms in 3 Weeks. These weren’t just tempo push-ups, but regression tempo push-ups, which means that once my form broke down doing the traditional exercise, we moved onto an easier, modified version—and that was totally okay! They’re tougher than they seem! Lauren explained that there are a few reasons this slow and steady approach is so effective. The secret to getting toned fast, I would find out, is to actually slow down. This arm challenge is broken down into four weeks: Week 1 is all about body-weight basics, Week 2 adds dumbbells, and Week 3 mixes body-weight and dumbbell moves to build can't-stop-won't-stop endurance. written by. This means figuring out how many reps you can do with each modification before your form fails, as a starting point. I lost weight overall—which astonished me since I didn’t do any kind of cardio during those few weeks—but gained an inch (!) Now it was my turn to be doubtful, but as we dove into our first session, she explained her strategy. She designs personal training programs to support each of her client's goals, passions, and personality. Keep upper arms close to your sides and back straight. Women are learning how to tone flabby arms in little as 4 weeks and seeing major results. But getting toned arms can be a bit of a challenge. And yet, in spite of my better judgment, I’ve still never failed to present my unrealistic demands to trainers and experts, in the hopes that one of them would suddenly whip out a secret to a killer physique in minimal time that still caters to my #lazygirl ways. While it’s certainly beneficial to have a pro around to confirm that your form is in check, the beauty of these exercises is that they’re really easy to do anywhere—a hotel room, your one-bed flat, you name it. And I promise I’m not that weak. And I finally believed her, for real. “We’re going to do something called tempo training,” she said. In addition to a few other arm-targeting exercises with dumbbells and barbells, we also applied the tempo/regression approach in a few other ways—the most memorable (by which I mean painful) of which was pulling myself up toward a bar from a nearly horizontal position, called a pull-up row. I don’t have spindly arms, and I often have to size up in T-shirts because they aren’t as thin as the rest of my body and the arms are too tight on me! Something that can help, though, is having top-notch advice from certified trainers for strengthening your arms … And it worked: We did two sessions per week for three weeks straight, and during our second-to-last meeting, I suddenly realized that I didn’t need to modify after three regular push-ups, and I swiftly did four more. Elbows should point behind, not out. “I want to add a lot more definition to my arms in three weeks,” I informed trainer Lauren Rounds last autumn. written by. I used to think there were two possible subtexts when it comes to those #fitspo-y “get toned fast” workouts: A) This doesn’t actually work, and B) it works, but you’ll push yourself to the brink of misery and despair in the process. Week 4 combines body-weight ~flows~ with some weighted moves to tone your arms to perfection. That being said, there were great physical results, too. Outer changes are cool to see, but there’s something especially awesome about seeing your gains in action. The super easy to follow information will provide you with workout tips, healthy eating tips, weight loss formulas to follow and batwing action plan that will have your arms toned and looking great in short sleeves. This, in turn, increased the amount of time that my muscles were working, encouraging growth and endurance. And in order to keep my form in check while slowly moving up and down, I had to really engage all of my muscles, especially my core. Something that can help, though, is having top-notch advice from certified trainers for strengthening your arms … of muscle around each of my arms. But while the exercises were never necessarily fun, per se—we certainly worked hard—they never left me feeling on the verge of collapse, nor wanting to punch Lauren. After traditional push-ups, the next downgrade was to start with my knees down, push myself up (still counting in tempo), and then go back down with my knees up as I would a normal push-up.