If you’ve ever taken one of my classes, you know when we hit arm day… you’re going to feel it. Not just in the moment, but for a day (or two) afterward—in the best way possible. One of my favorite go-to strength workouts when we’re short on time but still want to fire up those muscles is my Mini Arm Blast.
It’s quick, effective, and hits all the major muscle groups in your upper body: shoulders, biceps, and triceps. This one is broken into three blocks, and we repeat each block back-to-back for three total rounds. Trust me, by round two your arms will definitely be talking to you.
Here’s how it goes:
🔸 Block 1: Shoulders – Ladder Raises
We kick things off with the shoulders using a fun (okay, maybe spicy is the better word) ladder set.
- Start by raising one arm to shoulder height and holding it there.
- With the other arm, perform 7 front raises at a slight 45 degree angle.
- Then do 6… then 5… all the way down to 1.
- Switch arms and repeat.
This one sneaks up on you. You’re holding tension in one arm while the other is working, and that constant time-under-tension? Whew. Shoulders: activated.
🔸 Block 2: Biceps – Three-Way Curl Set
Time to hit those biceps with a 3-part curl set that gives your arms zero rest.
- Start with 7 full-range bicep curls.
- Then move into 7 top-half curls (from 90° to the top).
- Finish with 7 bottom-half curls (from the bottom up to 90°).
This one gets those biceps burning fast. The partial reps really isolate different parts of the muscle—great for both strength and shape.
🔸 Block 3: Triceps – Single Arm + Push-Ups
Last but never least: triceps. We’re going single-side first so we can go a bit heavier and really focus on form.
- Do single-arm skull crushers—hold just under your elbow with your opposite hand to stabilize, then lower and lift the weight with control.
- Repeat on the other side.
- Finish with triceps push-ups: hands close to your ribs, elbows brushing your sides as you lower. Modify on the knees if needed—these are tough!
Repeat for 3 Total Rounds
Complete all three blocks once for a solid burn, or go for 3 full rounds for a total upper-body blast in under 20 minutes. Whether you’re tacking this on after a walk, squeezing it in between errands, or just want a quick upper-body pump—this one delivers.
Why I Love It ❤️
These are some of my absolute favorite moves. They work well together, hit every major arm muscle group, and by stacking them back-to-back, we’re supporting muscle growth with consistent time under tension. Plus, it’s short, simple, and effective—perfect for busy days when you still want to move with intention.
Remember, strength training doesn’t have to take an hour. Start small. Grab a set of dumbbells, hit play on your favorite playlist, and try this mini workout out this week.
Let me know how your arms feel tomorrow 😉
