Get Madonna's Arms With This 10-Minute Workout



I'm here at the yoga collective the celebrity trainer Andrea orbeck to learn a 10-minute arm circuit so grab your 5 and 3 pound dumbbells and join us in today's glass fit sugar okay so standing nice and tall in your frame make sure to roll your shoulder blades back the whole time with your elbows at your ribs palms facing up we're gonna do 25 posture curls go ahead and lift up and slowly lower make sure that you're tall in your frame and your shoulders are down and back you don't want the 10 pounds in your hands to make you slouch nice work pull up and slowly lower very good so while you're doing these we want to isolate the biceps making sure that you're not losing your shoulder blades in this movement good job we're gonna keep going for 10 9 more 8 good 7 keep your booty nice and quiet abs are on shoulders down and back we're gonna hold after for last 3 & 2 now keep your palms at the top making sure your shoulders are down and back elbows into ribs decelerate to halfway 45 degrees and roll on back up so you're gonna eccentric Lee lower you can track them up we're here for 10 this is eight more seven booty strong six more last five four more three two one more curl up decelerate to 45 hold it there feel the biceps doing the work straighten your arms and then curl back up to 45 so we want to make sure we're getting every inch of the bicep contraction in this movement shoulders down and back add that posture five more four you're gonna start to feel that burn last three last two good now hold lift your chest let those biceps hold the weight five four three two and one good job straighten your arms while they're still burning go ahead and trade these fives up for your threes now that the biceps are all awake go back into that nice tall posture and we're gonna run the bicep curls palms facing up you're gonna curl up alternating we're gonna go all the way to 30 nice and quick try not to move your frame keep the biceps isolated try and stay strong in your frame don't wiggle let those biceps run up nice and fast they're gonna burn out quick even with using just threes here we go ten nine more shoulder shoulders long neck here's four and three two good and one go back to that 45 degrees squeeze your tush together and go ahead and do rotator cuff so while your biceps are holding in a static hold get some posture in there as well good last three till they stay open and two now keep them open in here and we're gonna do last 20 lowering and lifting all the way up all that energy you have left in those bicep curls here we go good pull the shoulder blades together keep it going mine are starting to burn here we go ten more ten nine eight more seven burning arms three here we go two very good one and slowly lower good so we're gonna go ahead and do triceps you're gonna trade those threes back for the fives and keeping your arms in a 90 degree angle you're gonna go ahead and turn tilting over slightly through your tailbone and your knees pull your elbows back and you're gonna extend your arms straight and slowly lower now the key with this is to keep a nice long spine weight is in the heels back is slightly arched elbows straighten invent here we go good now the key is to keep that posture while you're straightening and bending the elbows keep going fifteen fourteen nice long frame good 12 more eleven ten and nine watch your posture eight chin tucked in nice long neck straighten those elbows you're gonna feel your triceps burning for more we're gonna do static and three good in two now hold those triceps elbows stay straight now pulse ten times up with straight arms ten nine eight seven six five four three two and one through your knees go ahead and stand on up trade these fives again for the threes and go back into position bent over tricep extension this time we're gonna do single arms and run them fast for power hinge over at your weight pull elbows back one arm at a time one two three all the way to 30 so burnt out triceps are gonna get their last bit of opportunity for tone and strength keep going 20 19 18 good long nap breathing I know they're burning here's ten nine eight seven six five hold on for three with posture two and one good job go ahead and stand up so you're gonna take your five and go ahead and lay flat on your back for the rest of the triceps on the mat so we're gonna go ahead and finish the tricep circuit on the mat laying flat on your back take your fives with your feet flat knees bent extend your arms like you're sleepwalking draw your shoulders clearly away from your ears bend your elbows so that the weight is closed now from here you're gonna straighten and Bend straighten and Ben you want a strong fast aggressive tempo bend down and straighten we're here for 30 those fives are gonna really burn out the triceps so make sure that you keep your shoulders clearly away from your ears very good abs are nice and tight and as you start to burn out and you feel like those triceps are burning you can slow down your tempo just keep your form good here we go ten nine more well done keep going I know it's starting to burn think of how great those arms are gonna look when you wave at someone and the arms don't wave back here we go after to keep your arms nice and straight again pull your shoulders down you're gonna lower your elbows to your ribs bending the elbows down into a 90 degree and then press up find your triceps of the movement again it's a hearty tempo up and down up and down good great time to make sure your shoulders are away from your ears and your abs are on use your core stability to keep you nice and quiet through this movement good isolate those tries well done make sure you're breathing you're gonna start to feel those arms getting heavy be cross with your tempo here we go good last ten last nine eight hold on for five more four more last three last two very good last one bend your elbows to the ground straighten your arms so your fives are back on the mat switch them out for the three and then go ahead and straighten your arms again like you're sleepwalking draw your shoulders down and back we're gonna do the tricep press except you're going to do single arms relatively fast you're gonna bend one arm pump by the temple and lift by the temple and lift here we go now make sure you're not shrugging in this movement you don't want your traps to do the work you're isolating your triceps 1 and down 2 and down 1 and down 2 and down good turn on your lats make sure that your back is involved with holding the posture very good abs are strong and tight nice and quick 20 more keep the shoulders down there's a tendency to shrug when you do French press you need to be aware of where your postures at very good 12 more seven six last four last three last two last one double arms last time 20 both arms are gonna go down by the temples and then straighten up nice and quick power out these last 20 very good keep going know where your posture is now squeeze your abs in for the last 10 here's five more here's four more three and two and one elbows down by your sides palms down lift your hands above your head and stretch them out very good good arm circuit thanks so much for doing this with us my pleasure it was a great way to get out of that boring biceps triceps booty we killed it definitely see you next time on fit sugar TV

46 Comments

  1. HER ARMS LOOK LIKE MENS ARMS…….NO THANK U

  2. MADONNA SUCKS!!!!!!!!!

  3. if I do this will I really get Madonna's arms??????!!!!!

  4. I love this Workout

  5. Nice mix- I used 5's- Due to chronic pain- I did triceps #1 on my mat-

  6. That was hard! Hope I have enough arm strength to hold a round brush to do hair today. ๐Ÿ˜‚๐Ÿ˜‚๐Ÿ˜‚

  7. I really like this exercise, itโ€™s only for 10 minutes. If I do this every other day I wonder how fast I can see the results?

  8. I think my arms will always wave back…

  9. my favorite

  10. Fantastic workout!!

  11. This one was different and challenging!! Thank you

  12. 2019 ุŸ

  13. Iโ€™ve been doing this circuit for at least five years now, and it is still my absolute favorite arm routine with weights ๐Ÿ’•

  14. Keep your booty nice and quiet ๐Ÿ™Œ๐Ÿ™Œ๐Ÿ™Œ. My arms are so weak after this workout whew!!

  15. I love ๐Ÿ’ช strength training….๐Ÿ˜#Thanks Again

  16. I keep returning to this video. Itโ€™s one of my favorite quick biceps/triceps routines.

  17. 1:02 "Keep your boody nice and quiet." What??

  18. Hey after not doing exercises for a year (due to a fender bender/whiplash) at 55 years old I loved this!! Thanks!

  19. These may of been from 2012 but I just did them for the first time and ๐Ÿ”ฅthis is my daily alternate with others I do..glad I found your channel ๐ŸŒบ

  20. My arms fell off but this was so satisfying

  21. Perfect upper body stuff.. Need more.

  22. Finally a good workout that felt intense !

  23. It helped me ๐Ÿ˜

  24. I really like the way you do your exercises

  25. luvvv it!

  26. luvvv it!

  27. not even a single madonna song during the workout ๐Ÿ™

  28. this is an excellent arm work out video I believe that it works

  29. My goodness Iโ€™ve done a few videos but this one is tough one. It looks and feels effective…

  30. Just what I needed.

  31. You are lowering just as fast as your lifting.

  32. Slowly lower?

  33. I did this with 10lb dumbbells the whole time. I couldn't always complete as many reps through out. But this was great, really challenging and just what I needed. I'm sure I'll be feeling this tomorrow.

  34. ๐Ÿญ ๐˜๐—ฏ๐˜€๐—ฝ. ๐—ผ๐—ณ ๐˜๐—ต๐—ถ๐˜€ โ€œ๐—ฏ๐—ฟ๐—ฒ๐—ฎ๐—ธ๐—ณ๐—ฎ๐˜€๐˜ttt ๐—ฏ๐—ฒ๐—น๐—น๐˜† ๐—ผ๐—ถ๐—นโ€ ๐—บ๐—ฒ๐—น๐˜๐˜€ss ๐—ณ๐—ฎ๐˜ > https://t.co/ulDqhr6avk?mumuk23

  35. Get Madonna's arms, guaranteed: Begin with a male skeleton and DNA.

  36. Madonna is a transgender man, proven, I hop I will never have arms like that illuminati satanist
    I have a real woman body, not a castrated fake male,.. so sad you are perpetuating these lies of fake โ€œbeautyโ€

  37. i thought I don't need to switch to 3 lb dumbbells, wrong!!!

  38. This is exactly what I've been looking for – I have the weights so I can get started immediately. This video pulls together many of the exercises I already do into a more cohesive routine.

  39. MADONNA IS A TRANNY… That is male DNA that sculpted this arms… Also Michelle Obama

  40. my arms hurrrt

  41. Does it work for those as well who ONLY want to shred the arm fat and tone them? No builder kinda arms??

  42. The girls in the back be cheating๐Ÿ˜‚๐Ÿ˜‚

  43. Weight of dumbell plsss

  44. I love this workout! How many times a week should I do this?

  45. This is Great! Simple and effective. I remembered the routine quickly and am doing it now without watching the video ๐Ÿ™‚

  46. Great arm routine. Will doing this with 8 pound dumbells make my arms bigger or just tone them? Trying get slimmer arms without the bulk , or should i just lift 5 pound dumbells

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