In this 7-minute series, trainer Liv McIlkenny demonstrates a series of moves with light weights, including bicep curls, hammer curls, tricep dips, rows, and tricep kickbacks. Though you may only be lifting two pounds dumbbells (or a set of wine bottles, because you do you), you’ll be feeling their effects within the first 60 seconds. The reason? You’ll be doing the moves at tempo, with plenty of pulsing and double-time thrown into the mix. According to McIlkenny, you can do this quick arm workout before or after your usual workout, but considering our readers think it should come with a disclaimer, it’s also plenty hard enough to stand on its own. Your arms will likely feel like noodles by the end, so consider yourself warned.
Up for the challenge? Follow along with the full video, below.
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