Not everyone has access to a gym so I will start with the work out you can do anywhere. But before any other workout, it’s recommended that you begin by jumping rope because this will help relax your arms. In other words, every great workout should start with a great warm-up.
With the jump rope in your hands begin skipping, hopping just enough to allow the rope to swing under your feet. Pick up the rhythm then slowly extend your arms away from your sides as far as possible. If done correctly you should be forming big circles. Continue this for 60 seconds.
Either if your at home or the gym, find a place to do some dips. Sit on the floor with your feet held together. Bend your knees with your feet flat on the floor. Put your hands about 12 inches behind your butt about shoulder length apart with your fingers pointed toward your butt. Your body should be in a raised position, you’ll want it lowered until your butt is just above the floor. Straighten one arm then the other, repeat. Another way to do dips is to do it the way it is in the picture. Find a chair or a bench. Then, do the same exercise going back up and down using your tricep muscle.
Dumbbell kickbacks are very helpful. Get some dumbbells that are light. Not too heavy or you’ll start building muscle. Keep in mind that your goal is to get rid of the flab, not cause excessive strain which can cause damage. These are good standing exercises. Bend over slightly and place one arm on your knee. Hold the dumbbell with your free hand to the side of your hip, just below your upper thigh. Bend, your elbow toward your body. Slowly raise your arm behind you in an upward motion. This straightens your elbows as your arm raises. Once completely straight, tense your arm, hold, then relax. Repeat.
Press downs are also done with a cable machine using a small straight bar. Place both hands on the top of the bar, holding your elbows at your sides. Slowly straighten your arms in a downward position, tensing your arms as the bar is brought down to your waist. Slowly return to the beginning position and repeat.
There is also a tricep machine located at all gyms. This machine is very effective. If you have access to a gym, find the machine and use it. The directions will be located on it.