Spring has sprung and most of us are dying to get our sun dresses out of the closet! Whether your go-to spring garment is strapless or backless, this 15-minute workout will transform your upper-back, shoulders, upper chest, and arms. Do not waste another day; reveal those sleek, sexy, sculpted arms!

Perform these five sculptors in a row with no rest. Then take a minute to breath and repeat the circuit. Do the routine four times a week on non-consecutive days, when possible.

Standing V Raise

Hold a dumbbell in each hand and stand with your feet shoulder-width apart, arms at your sides, palms in. With arms straight but not locked, raise the weights diagonally in front of you, so that your arms form a V shape, until your arms are parallel to the floor. Hold for one second, then return to the starting position. Do 12 to 15 reps.

Shoulder Press

Holding a pair of dumbbells just above your shoulders, palms facing each other, stand with your feet shoulder-width apart, knees slightly bent. Press the weights until your arms are straight overhead. Hold for one second, then take three seconds to lower the dumbbells back to your shoulders. Do six to eight reps.

Rotating Triceps Kickback

Stand with your knees bent and lean forward slightly, with a dumbbell in each hand. Bend your right elbow to bring the dumbbell to your side, making your upper arm parallel with the floor.  Press the dumbbell back, and as you straighten your arm, rotate it so that your palm faces the ceiling. Rotate it back so that your palm faces in, and return your arm to the bent position. Do 12 to 15 reps with each arm.

Flyers

Stand with your knees bent and lean forward slightly, with a dumbbell in each hand. Keep arms straight in front of you, dumbbells touching. Using your back and shoulder muscles, lift arms to sides, arms in line with shoulders. Return to start.  Do 10-15 reps.

Shoulder Rotation

Holding a pair of dumbbells, position arms at a 90-degree angle, with upper arms and elbows pressed against your torso. Keep upper arms connected to your body and rotate shoulders and elbows so the bottom of your forearms are now facing the mirror, keeping the 90-degree angle intact. Do 10-15 reps.

 

-Emily Freeman