Last Updated on April 8, 2022
This Lazy Girl Arm Workout will help you get toned arms without a lot of effort so you can get toned arms even when you’re feeling lazy. I’ve gone for periods of time and I feel addicted to exercise. It’s no prob-Bob.
I put on the yoga pants and sneakers. I grab my water and keys. I workout. I do my thing. I sweat. I feel accomplished and glad I get to check it off of my to-do list and I get on with my day feeling awesome.
Then some days I want NOTHING to do with workouts. Usually, it’s because I’m in pain because my back and knee injuries are flaring up. Sometimes I feel unmotivated, lazy or just straight up don’t feel like working out.
GET TIGHT TONED ARMS THE LAZY GIRL WAY
I know should exercise… Heck, I’m a personal trainer and fitness coach for crying out loud.
And as a coach EVERY SINGLE PERSON I’ve ever worked with feels the exact same way. If you do, too… girlfriend, you’re in the right place.
That’s exactly why I created my lazy girl workout routines. They’re perfect for the days when you know you need to workout, but don’t feel like it or you’re struggling with motivation.
Today I’m sharing an easy, yet effective Lazy Girl Arm Workout. This workout is great for days you’re feeling lazy but want to tighten and tone your arms. This is one of several lazy girl workouts, the others are linked for you below… keep reading 😉
LAZY GIRL ARM WORKOUT
When it comes to training the arms it’s best to use different exercises that use multidirectional movements. When you strategically combine the right kinds of movements into one workout, you can train all of the muscles in the arms in one session.
When you do all of the muscle fibers suck in tight like a corset. HINT: That’s what this arm workout does and why it’s so awesome!
The arm exercises in this lazy girl workout routine help boost metabolism and energy so you can lose weight and feel great.
The best thing about this workout you can do the entire routine laying down on your back! You can do this from bed if you want! If you don’t like exercise (or flabby arms) you’re going to love this lazy girl arm workout.
See me demo the exercises for you in this video below.
How to do this Lazy Girl Arm Workout
- Warm up with some light stretches, first. HINT: If you become a CC VIP, you’ll get a free stretching guide.
- There are 6 exercises in this arm workout.
- Do each exercise 15 times, to complete one full round, or set.
- Quickly move onto the next exercise, taking little to no rest between the moves.
- Do 3 full sets to complete the workout.
- BONUS POINTS: If it feels too easy, do 4 sets.
When you’re done, leave me a comment and let me know if you felt the burn.
Pin this Lazy Arm Workout to Pinterest so you’ll have it forever.
Lazy Arm Exercises Instructions
Lazy Chest Fly
Lie on your back with a dumbbell in each hand. Lift your arms straight up over your chest, with a slight bend in your elbows. This is your start position. Keeping a slight bend in your elbows lower your arms out to the side in a wide arc until your hands are a few inches above the floor. Pause then return your arms back to the start position, to complete one rep.
Lazy Chest Press
Lie on your back with a dumbbell in each hand with your elbows out and knuckles up. This is your start position. Exhale as you push the dumbbells up, all the way. Hold for a second and then inhale and slowly lower the weight back down to the start position to complete one rep.
Lie on your back. Extend your arms straight up while holding dumbbells tightly. This will be your start position. Inhale and lower the weight down until it’s just above your face. Exhale and lift the weight back up to the starting position. Contract the triceps hard at the top of the movement for a second to complete one rep.
Lie down on your back with your feet firmly placed on the floor. Hold your dumbbells together and lift them up over your chest. Inhale and slowly lower the weights back and down until your arms are by your ears. Without letting the weights touch the floor, exhale and slowly lift the weights back up to the starting position to complete one rep.
Laying Side Curls
Lie on your back while holding a pair of dumbbells out by your sides with your wrists facing up. This is your start position. Exhale and curl the dumbbells up towards your chest as far as you can without touching your chest. Inhale and slowly lower the weight back down to the start position to complete one rep.
Lazy Around the Worlds
Lie on your back with dumbbells in each hand up overhead with palms facing up. This is your start position. Exhale and lift your arms up, overhead, then down until they’re about an inch above the floor. Inhale as you return the weights back up to the start position to complete one rep.
For the best results, I recommend doing this arm workout one time a week along with my other lazy girl workouts (linked below.)
These are reserved for lazy days… not every day. BUT if you’re a beginner they’re ok!
If your arms make you feel insecure about going sleeveless check out these (less lazy) arm workouts from my blog::
- This is my most popular arm workout for women ever… with good reason, too! It works!
- Check out this tricep workout that tightens “bat wings”
- This is a great arm workout for beginners to tone up
What’d you think about this workout? Let me know in the comments.
It only works if you work it, so work it. YOU are so worth it!
Your Coach and Biggest Cheerleader
If you loved this workout, then you’ll love my other Lazy Workout routines, too! Check them out!
♥ Full Body Workout
P.P.S. If you love my Lazy Girl workout, you’ll love the Lazy Girl Exercise Program. Stop working out harder than you have to and start getting better results.
Don’t forget to pin this workout to Pinterest so you’ll have it forever.
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These look terrific! I cannot wait to start!
Awww yay! Hi Lynn I hope you love it as much as I did. xo CC
Christina, Thank you for all the encouragement, that you give me every day to stick with the workouts. Sincerely, Brandi ?
Hi Brandi! It’s my pleasure. I’m proud of you for working them. Hugs xoxo CC
I am 78 y/o had 2 major surgeries in 2019. Was able to lose 40lbs over 2 years. I am starting with arm work out fist because of the “hanging flab” of my arms. I also do back and leg exercises for post-surgery problems. Thank you for these workouts that I can do on my bed!
You are welcome, Patsy! You are an inspiration to all of us. xo CC
Thank’s a lot for this workout?
Your smile is contagious and the video is very simple and clear so I will do it?
Awwww yay! Thanks so much for your sweet comment, Nathalie! You just made my day. I’m glad you liked my workout. xo Chrisitna
What size weights are you using? ?
I used 5 pounds for this one xo
Oh my goodness! Did one set & the burn is great. Super out of shape because of being caregiver for husband the last 3 years. Would it be ok to just do one set for the week & then bumping up to another one?
Hi! 3 sets is best so def work your way up or drop your weight. xo
Thanks for the direction! This feels like a great start to strengthening, toning, and moving!
It really is! xo CC
Looks great. Going to get started immediately
Yay! Report back and let me know if you felt the burn. xo
Easy and good for seniors
I tried this today and I can definitely feel it working. I have a feeling my arms are going to be a little sore later, but I’m looking forward to doing this workout again. Thanks!
You’re welcome 🙂 Thank you for your comment xo CC
I did the exercises by just looking at the pictures the first few times. Today I did it following along with the video. Much better to listen to the directions at least the first time and then again every once in a while. Thank you! I am a “lazy girl” and this was perfect for me!
Awww yay! Thanks so much for your comment Sandra 🙂 xo Christina
What is the weight of dumb bell
I’m using 5 pounds but only because I shoot a ton of workouts at once.
I have chronic fatigue and am only gaining weight in my arms for some reason. I’m super self conscious about it. Push ups and planks and things that require a ton of work are so overwhelming and exhausting. I just laid in my bed and did these exercises and it felt incredible to be able to work my muscles while still laying down. Thank you so much!
Awesome Christina!! I’m so happy this helped you. xo CC
I’m 39 and have Hashimoto’s, my whole body burts and I feel exhausted all the time, but I still need to excercise, I’m glad to have found this guide, thank you! However, the title seems to be in the ableist side and is a bit hurtful bc people who are sick are not lazy, just something to consider
I literally called these Lazy Girl workouts because some B**** at the gym called me lazy for lifting light weights after I was in a car accident… your interpretation of the title is based on your own beliefs. Nobody’s calling you lazy! lol
Thank you for the exercise tips. I am not lazy but lack motivation and strength, with your routine my goal is to get my strength and consistency up so that I can move up to regular standard routines. Thank you
You’re welcome xo
Just starting to work out. Very out of shape. I believe I can stick with this without getting injured.
My workouts will absolutely help you without any issues. The only way a workout would cause an injury is if they were done improperly. That’s why I provide step by step instructions and demos.
I need to do these more often!
You should. They’re great for you. 🙂