It doesn’t take gym equipment to achieve toned and sculpted arms. If you struggle with Bat Wings (Flabby Triceps and Loose Skin), you’re not alone and we can help! (SEE BEGINNER VERSIONS BELOW)

Try this anywhere exercise a couple times a week along with a healthy meal plan and experience a transformation in your arms.  Say goodbye to bat wings, armpit fat and hello to the gun show!

Toned And Sculpted Arms 101

Nutrition is the first step to fat reduction.  By staying on a whole food meal plan the odds of having sculpted and toned arms is far greater than committing solely to arm training.  In fact, this is the most important step to eliminating arm fat.  Unfortunately natural spot reduction is a myth, but by training the metabolism and body, one can speed up the process.

Not only will you feel better and be in good health, you will also see results when you incorporate total body workouts and movements.  If you have always wanted to have shoulder lines and tight, toned arms to flaunt in a sleeveless  shirt, then try the move below today.

Dips can be done anywhere and modified for all ability levels.  Jessica is demonstrating the advanced form of dips in this video, but she did not start out being able to do this movement advanced.  She has worked hard and gradually built strength in her upper body.  Incorporating this movement will target your triceps, shoulders and chest muscles.

Dips For Beginners

If you are a beginner, use a bench or chair, keep your feet on the ground while bending your legs.  Use your legs as much as you need to, until you build enough strength to keep your legs straight in front of you.  Finally, you will be able to try advanced dips and lift your entire body in the air.

Checkout more exercises, workouts and meal plans, or get started on your Workout Anywhere training program.

Cheers to your health!


Coach Jessica
Coach Jessica

Jessica & Justin Rundle are Spokane natives and the founders of Workout Anywhere (a Northwest fitness training app for busy parents, by busy parents). In addition, the two are the official strength & conditioning coaches for Mt. Spokane High School. To Learn more about Jessica and Justin Rundle, click here: Meet Team RundleFit.

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