The (15-Minute) Bye-Bye Arm Jiggle Workout

Scaption

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1. Standing with your feet shoulder-width apart, hold a pair of 5- to 8-pound dumbbells at arm's length next to your sides. Your palms should be facing each other and your elbows slightly bent.
2. Without changing the bend in your elbows, raise your arms at a 30-degree angle to your body (so that they form a V) until they're at shoulder level. Pause, then slowly lower the weights back to the starting position.

• Tip If you arch your back or swing the dumbbells for momentum, use less weight.
• This move has been excerpted from The Women's Health Big Book of Exercises by Adam Campbell.

Dumbbell Shoulder Press

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1. Stand holding a pair of dumbbells just outside your shoulders, with your arms bent and palms facing each other. Set your feet shoulder-width apart, and slightly bend your knees.
2. Press the weights upward until your arms are completely straight. Slowly lower the dumbbells back to the starting position.

• This move has been excerpted from The Women's Health Big Book of Exercises by Adam Campbell.

Rotating Triceps Kickback

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1. Stand with knees bent and lean forward slightly, with a dumbbell in each hand. Bend right elbow and bring the right dumbbell by your side, making upper arm parallel with the floor.
2. Next, press the dumbbell back, and as you straighten your arm, rotate it so that your palm faces the ceiling. Rotate it back so that it faces in, and return your arm to the bent position. Repeat and switch arms.

Find your motivation to get fit

• Make it harder Hold only one dumbbell and rest your free hand on a chairback for support and a more triceps-focused exercise.
• This move has been excerpted from The Women's Health Big Book of Exercises by Adam Campbell.

Pike Walk Pushup Combo

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1. Stand with your feet together, arms at your sides.
2. Bend over (it's OK for your knees to be slightly bent) and place your hands or fingertips on the floor in front of you.
3. Walk your hands forward until you are in a pushup position and do one pushup. Keeping your hands in place, walk your feet forward until they're as close to your hands as possible. That's one rep. Continue moving forward until you've done five or six pushups.

Airplane/ Superman Extensions

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1. Lie facedown and extend your arms out at shoulder height, keeping your elbows slightly bent.
2. Press your shoulder blades together and lift your arms, torso, and legs off the floor.
3. Holding that position, bring your arms in front of you, hold for one count, and then move them back. Lower yourself to the floor.

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Crescent Lunge and Row

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1. Grab a dumbbell in your right hand and stand with your feet together, arms at your sides. Lunge forward with your left leg until your left knee is bent 90 degrees. Lower your torso as close as possible to your left knee as you raise your left arm out to the side to shoulder height, palm down. Allow the dumbbell in your right hand to hang naturally.
2. Row the dumbbell straight up until your right elbow passes your torso. That's one rep. Do 12 to 15, then repeat on the opposite side.

• Tip Start with an eight-pound dumbbell. Don't increase the weight until you've mastered perfect form.

T Pushup

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1. Get into a pushup position with your hands on the floor directly below your shoulders. Lower yourself to the floor.
2. As you push yourself up, rotate the right side of your body upward, lift your right arm, and roll onto the outside of your left foot. Straighten your right arm so your fingertips point toward the ceiling. Hold for one second before returning to the pushup position. Repeat, this time rotating left and reaching up with your left arm. That's one rep. Do five.