by 
One thing that people avoid often enough is simply stand and extend their arms out-really reaching with the chest while relaxing shoulders. The straightforward act of holding your arms outstretched, either to the side or in front, is quite fatiguing. Why? It’s a new movement that the body must build the force to sustain. And that’s what you would like. Add weights and you’ll sculpt the entire arm, as well as further strengthen it, building much more muscle. And that we all know that the more muscle you’ve, the more calories you can torch resting. Another reason to tighten up: As we grow older, the skin begins to sag, but toning helps you fight back. OK, time for you to get defined!
Go through this sequence twice. And don’t forget your 30 to An hour of cardio six days per week.
Stand with feet shoulder-width apart, fingers lightly on shoulders and elbows to sides (A). Raise elbows up, then bring them directly into touch (B). Open elbows back out to “A,” then extend arms straight out in front of you with palms facing out so wrists touch (C). Bring arms back in to “A.” Repeat 30 times.
Stand with feet shoulder-width apart, elbows bent at sides and a 3-pound weight in each hand (A). Extend arms upright overhead and jump up (B); while you land, return arms to “A.” Jump up again, this time extending arms straight in front individuals (C). Bring arms in to “A” while you land. Continue jumping, alternating punching up and out, for 30 reps. Bonus: Jumping adds cardio.
Stand with feet shoulder-width apart, a 3-pound weight in every hand. Bend left elbow at torso so arm forms a V, palm facing forward. Raise right arm to side to create a 90-degree angle, palm facedown (A). Pull right elbow back and rotate right shoulder up (B) and around, then punch forward (C). Go back to “A”; repeat in a fluid motion. Do 15 reps per side. Start on left side your second time with the circuit.
Stand with feet shoulder-width apart, a 3-pound weight in each hand. Bend left elbow at torso so arm forms a V, palm facing forward. Bend right arm and cross it over torso (A). Lift right elbow up and out, keeping it bent (B), then swing right arm across torso to satisfy left, going back to “A.” Open right arm to side so arms form a W (C). Do 25 reps per side. Begin left side your next time with the circuit.
Stand with feet shoulder-width apart, a 3- to 5-pound weight in each hand at sides. Come into a minimal squat, dropping right arm toward right foot (A). While you stand, curl right arm to armpit (B); twist wrist and press right arm up (C). Lower arm and go back to “A.” Do 15 reps per side. Start on left side your second time with the circuit.
American Apparel T-shirt customized by stylist ($20; americanapparel.com). Sam Anderson for TA Vision Legging ($95; tracyanderson.com). Nike Free RN Athletic shoes ($100; nike.com).
