Do these 4 moves for sexy, sculpted arms

10-minute workout

The plan: Do our four moves three times a week to see more definition in a month or less. For fast results, add 20 minutes of cardio.

You need: Hand weights

Consulting Trainer Stephanie Joanne

Side lunge with ring-around weight

Start in a side lunge, holding 1 weight with both hands. Pivot chest over leg and pass the weight around the calf of your lunging leg. Return weight to shin, and stand up out of lunge, lifting the weight to shoulder height. Repeat on opposite leg. Do 3 sets of 10 lunges for each leg.

Perfect your form: Lift chin away from chest.

Dial it down: Do fewer reps.

Amp it up: Pulse 3 to 5 times while in the lunge.

Tricep kickbacks

Holding a weight in each hand, hinge forward at hips. Bend arms so that weights are parallel to the floor. Exhale slowly and extend your arms back until your wrists, elbows and shoulders are in line. Return to start. Do 3 sets of 10 to 12 reps.

Perfect your form: Keep knees slightly bent and avoid locking your elbows.

Dial it down: Rest one knee on a bench or chair and alternate single-arm kickbacks.

Amp it up: Use heavier weights.

Single-arm half-moon curl

Stand with legs wide and toes pointed out. Raise one arm to shoulder height, holding a weight with palm facing down. Hold for 2 breaths. Curl weight down and bend arm across body while pivoting head and torso to side. Do 3 sets of 10 reps for each arm.

Perfect your form: Keep back straight.

Dial it down: Perform the move without the weight.

Amp it up: Stand on your toes for the duration of the exercise. 

High-knee overhead extension

Lower into a squat, feet slightly more than shoulder-width apart, holding 1 weight with both hands. Push up out of squat, swinging weight above head while drawing one leg up toward chest. Hold for 1 breath. Return to start and repeat with opposite leg. Do 3 sets of 10 to 12 reps.

Perfect your form: Keep shoulders away from ears.

Dial it down: Skip knee lifts.

Amp it up: After the knee lift, kick leg forward for 1 breath.