I get a lot of requests asking for workouts to help you get lean and toned arms. So here is a great lean arms workout, which will help you tone up without adding too much size/bulk.
I should mention boxing. If you have access to a gym that does boxing sessions, you should try them!
Boxing is a great exercise to tone up your arms without getting bulky, and also helps tone up your core too. And it shouldn’t cause bulkiness even if you are an endomorph body type :)
It’s one of my favourites! And even VS models, like Gigi and Bella Hadid, love it!
WANT TO KNOW YOUR BODY TYPE?
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You will get 3 nutrition and workout tips for your body type
Complete circuit 1 without any rest between exercises.
When you have finished, rest for 1-2 minutes.
Repeat this 3 times.
Move on to circuit 2 and complete all exercises without any rest.
When you have finished, rest for 1-2 minutes.
Repeat this 3 times.
CIRCUIT 1
1. STRAIGHT PUNCHES – 30 SECONDS
2. 12PUSH UPS
3. HIGH PUNCHES – 30 SECONDS
4. 12 TRICEPS DIPS
5. TRIPLE JABS – 30 SECONDS (15 seconds each arm)
6. 12 RENEGADE ROW WITH LIGHT DUMBBELLS
Note: when punching, you can wear ankle weights or hold light dumbells (optional).
CIRCUIT 2
To complete this circuit you will need a resistance band.
1. 12 CHESTS FLY WITH RESISTANCE BAND
2. 12 HORIZONTAL WOODCHOP WITH RESISTANCE BAND (each side – see image below)
3. 12 BENT OVER ROW WITH RESISTANCE BAND (or light weights)
4. PLANK – 30-60 SECONDS
If you like this type of training, you will probably enjoy my Lean Legs Program 1 which is designed to help you get lean and toned without causing bulkiness :)
It includes FULL body workouts and includes these type of exercises for your arms too.
For more information on my program to help you get lean and toned, click here.
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All of our blog content is written by a certified group/personal trainer and nutritionist, Rachael Attard who has almost 10 years of experience in the fitness industry.
Rachael Attard has a bachelor degree in Science and Certificate III and IV in fitness from Australian Institute for Fitness. She also has a Sports Nutrition certificate from the International Society of Sports Nutrition.
As her sources, Rachael primarily uses peer-review studies, academic research institutions and medical groups and associations.
Rachael also, regularly updates our most popular content. You can see the last date of update for each of our blog posts.
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It’s really a good exercise and More effective according to their body .so Rachel as made this lean program to million people out there for there convinet.and same way model workout section for free for the people who don’t have money so that is amazing idea .I’m very happy to be a part of this lean program with my favorite Rachel attard.
Hey team Rachael,the push ups in the workout,can it bulk or is there a way to do it without bulking? I’m also following Rachael’s free ebooks workouts(day 1-3),the push ups are amazing. I discovered it’s sculpting my arms…it looks lean but is that normal? Especially the biceps is sticking out slightly,i just wanna be sure I’m doing it right.
These push-up exercises won't bulk up your legs so you have nothing to worry about. Feel free to follow Rachael's other workouts. They are low-impact and designed to not cause any bulkiness at all. If you have any questions, feel free to reach out at info@rachaelattard.com
Hello. For a while now I have been considering buying myself a punching/boxing bag. But, will it bulk up my arms? I also gain weight and muscle really really easily and I don’t want that.
Boxing is actually great for toning your arms without making them too muscular!
Rachael always recommends it, feel free to read this blog post hun.
So if you can do boxing, go for it! 20min once or twice per week should do the trick. But of course, make sure that your diet is on point and don’t forget about other cardio. :)
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34 Responses
It’s really a good exercise and More effective according to their body .so Rachel as made this lean program to million people out there for there convinet.and same way model workout section for free for the people who don’t have money so that is amazing idea .I’m very happy to be a part of this lean program with my favorite Rachel attard.
Hi lovely! Thank you for these amazing words. We greatly appreciate it. We wish you all the best on your fitness journey! <3
Hey team Rachael,the push ups in the workout,can it bulk or is there a way to do it without bulking? I’m also following Rachael’s free ebooks workouts(day 1-3),the push ups are amazing. I discovered it’s sculpting my arms…it looks lean but is that normal? Especially the biceps is sticking out slightly,i just wanna be sure I’m doing it right.
Hi lovely,
Thanks for reaching out! <3
These push-up exercises won't bulk up your legs so you have nothing to worry about. Feel free to follow Rachael's other workouts. They are low-impact and designed to not cause any bulkiness at all. If you have any questions, feel free to reach out at info@rachaelattard.com
Love,
Len
Hello. For a while now I have been considering buying myself a punching/boxing bag. But, will it bulk up my arms? I also gain weight and muscle really really easily and I don’t want that.
Hi lovely,
Boxing is actually great for toning your arms without making them too muscular!
Rachael always recommends it, feel free to read this blog post hun.
So if you can do boxing, go for it! 20min once or twice per week should do the trick. But of course, make sure that your diet is on point and don’t forget about other cardio. :)
If you have any other questions, feel free to email us at info@rachaelattard.com. xx
Love,
Len