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From the author: "A daily exercise plan! Do these exercises throughout the day (and add in your own) to get into the habit of daily fitness. Note that I said “throughout the day.” These aren’t meant to be completed all at once, though you could if you’re that fit. But feel free to do only 10 or 20 jumping jacks at a time. Just keep track of them and try to hit the goal before you go to bed."

two sets of 8 to 12 reps of the heaviest weight you can handle for each exercise. Shoot for two sets of 15 to 25 reps per exercise.

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Here’s How To Work Out Your Arms In Three Minutes Flat - We teamed up with NYC trainer Anna Altman to create a series of at-home workouts that you can do in 180 seconds.

Load your guns workout

A dumbbell arm, chest, and shoulder workout! (If you dont know how to do an exercise, stick its name into Google to learn the proper technique.)

{I ♥ my arms workout}