BONUS EXERCISE: ARM SLIDE

Arm slides are one of the best triceps and core exercises.

Kneel with your hands on both sliders. Place a mat under your knees to make this more comfortable, especially if you have sensitive knees or you’re on a hard floor.
Engage your core by pulling your belly button toward your spine and tightening your abs.
Keeping your spine straight and your core engaged, slowly slide your arms in front of you to get your chest close to the ground.
Pull your arms back in, toward your knees, and return to your starting position without bending your elbows. Be careful to not arch your back as you pull your arms in. Throughout the movement, make sure you’re focused on keeping your core engaged and your back straight.

BONUS EXERCISE: BALL SLAMS

This is essentially a plyometric movement that gives you great benefits with strain. This exercise works the full body and adds cardio to the workout as well.
Stand with your feet hip-width apart and hold the ball at your chest.
Lift the ball up and slightly behind your head.
Bend your knees and actively throw the ball down on the ground as hard as you can.
Catch the ball (as it bounces back up) and lift it back up over your head. All the while, keep your spine straight and use your knees to lift you back up.

BONUS EXERCISE: DUMBBELL BENCH PRESS

Weight is not a factor in this exercise. The exercise alone builds muscles and reduces the arm to arm imbalances. This exercise works on delts, triceps, and lats as well.
Lie with your back flat on the bench and feet firmly on the ground. If your feet don’t firmly touch the ground, place plates or a step bench under them to give you a stable position or put your feet up on the bench.
Keep your spine in a neutral position (your lower back should be slightly curved) by engaging your core.
Pull your shoulder blades away from your ears and slightly together. Your shoulders, hips, and head should be firmly in contact with the bench.
Keep your arms tight against your sides as you raise the dumbbells up. The palm of your hands should face forward throughout the movement or at a 45-degree angle.
Slowly lower the dumbbells back to your chest with your elbows at your sides. Keep your elbows in tight throughout the entire movement to work your triceps.

BONUS EXERCISE: BICEP CURLS WITH BANDS

One of the best exercises for toning without muscle building to retain a feminine appearance but having a strong toned arm.
Step on the band so it rests underneath the arch of your foot.
Grab the ends of the band so your palms face forward and your arms are by your side.
With your elbows tight against your ribs, slowly bend your arms to bring your hands to your shoulders.
Slowly lower your hands back down to your sides.

BONUS EXERCISE: TRX BARBELL ROWS

This is a great program for upper back, shoulder and arm exercise all in one program.
Grab the handles and slowly walk back to get tension on the straps.
With your chest facing the anchor point of the straps, walk your feet toward the straps until you’re at a 45-degree angle. Hold the straps so your palms face forward.
Engage your core like you would in a plank position and keep your body in a straight line while you begin to pull your chest up to the handles. Keep your shoulder blades down, away from your ears, and pulled slightly together.
Once your hands and chest meet, slowly lower back down to your starting position with your entire body in a straight line.
NOTE:
— If you want more of a challenge, walk your feet farther away from your hands.
— If you don’t have TRX straps or rings, you can use an empty barbell on a rack. Be careful to position your head under the rack so that you’re pulling the bar back into it instead of toward the front of the hooks. You can adjust the height of the bar to make it easier (up) or harder (down).

BONUS EXERCISE: NARROW PUSH-UP

Start in a plank position with your hands directly under your shoulders and your fingers pointing forward.
Lower down with your elbows at your sides and pointing toward your feet. Keep your shoulders, hips, and knees all in a straight line as you lower your chest to the floor.
Push yourself back up to the start without arching into your lower back. Your shoulders and hips should lift at the same time.

BONUS EXERCISE: BATTLE ROPES

Burn fat, increase your cardiovascular endurance, and tone your arms all at once with these ropes. Not only will they raise your heart rate and get you sweating, but they’ll also improve your core and shoulder strength.
Equipment needed: Battle Ropes
Stand with your feet hip-width apart, knees slightly bent, and back straight.
Grab the ropes and raise your hands together to create a wave.
Try speeding up your hand movements to create smaller waves, or slow things down and move your hands a greater distance to create big waves.
Try to keep the ropes moving for 30 seconds, three times, with rest in between each set.

BONUS EXERCISE: PRESS-UPS

Press-ups use your body weight to exercise arms much as regular pushups but done more slowly for added bodyweight benefits. Exercise arms, core, and back.
Place your hands underneath your shoulders with your arms fully extended, palms flat and fingers facing forward.
Legs are straight and knees are off the floor. Your body should form a rigid plank from head to toe.
Lower yourself by bending your elbows out to the sides until your chest is about 2 inches above the floor.
Push back up and repeat 10 to 15 times.

BONUS EXERCISE: CLOSE-GRIP WALL PUSH-UPS

This exercise targets your triceps and is a great way to do pushups if getting up and down for regular pushups is a problem and yields much the same results.
Stand at arm’s length (or further for more difficulty) from a wall. Place your hands on the wall at chest height and shoulder-width apart or closer.
A closer grip will work your triceps harder.
With elbows tucked in, bend your arms to lower your body towards the wall.
Let your heels come off the floor as you lean into the wall to keep your body straight.
Push back up and repeat 10 to 15 times.

BONUS EXERCISE: BENCH DIPS

Great bodyweight exercise for core, triceps, shoulders, and back.
Sit on a stable chair with your hands gripping the edges either side of you.
Inch your feet forwards to lift your bottom off the chair.
Keep your knees hip-width apart and bent at 90 degrees.
Lower yourself by bending your arms to about 90 degrees, keeping your elbows tucked in.
Push back up and repeat 10 to 15 times.