• If you’ve been on the search for the very BEST arm workout… look no further, because your NEW Toned Arms Workout is OUT OF THIS WORLD! This incredible routine strengthens and sculpts every single inch of your biceps, triceps, shoulders and back.


      • Happy Tone It Up Tuesday! You’re going to love this arm workout! You can do it at home, the gym or on-the-go!
      • What you need for this workout: Tone It Up Mini Bands and a pair of dumbbells. Start with anywhere from 5-10 lb and work your way up from there as you build your strength. Always be sure you can maintain good form and can perform 15-20 repetitions.
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        • Move 1: SPIDER WOMAN

          TONES your shoulders and sculpts strong arms
          BEGIN in a push up position with a band wrapped just above your wrists. The band should be taut, hands directly under your shoulders and legs wider than hips-width apart.
          MOVE your right leg and right arm a few inches to the right. Have your left arm and leg follow so that you end in the starting position. Make sure to keep your core engaged. Complete 10 reps to the right then switch sides and move to the left.

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          Move 2: BEAUTIFUL BICEPS

          STRENGTHENS your biceps and sculpts your arms.
          GRAB two dumbbells and hold them by your side with palms facing forward. Keep your shoulders back and core engaged.
          CURL the dumbbells up toward your shoulder. Complete 15-20 reps.

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          Move 3: REAR FLY

          TARGETS your chest & sculpts sexy shoulders!
          BEGIN with feet together, knees slightly bent, leaning forward with a neutral back. Hold the dumbbells in front of your body with a slight bend in the elbow. Make sure you keep your neck in line with your spine.
          KEEP your core engaged as you lift your arms out to the side. Maintain the slight bend at your elbows. Complete 12 reps.

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          STRENGTHENS your triceps.
          STAND straight up with a dumbbell in each hand. Lift your arms up by your ears and bend your elbows.
          STRAIGHTEN your elbows and raise the dumbbells above your head. Complete 15 reps.

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          Move 5: EXTERNAL ROTATION

          SCULPTS beautiful biceps & shoulders!
          START with a dumbbell in each hand, bending your arms at a 90 degree angle in front of you, palms facing up.
          KEEPING the 90 degree angle, bring your palms out to your sides and back to the start for 1 rep. Be sure your elbows remain at your sides as you engage your core! Complete 15 reps.

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          Move 6: LOVELY LATERAL RAISE

          SCULPTS your shoulders.
          WHILE holding a dumbbell in each hand, put your arms by your side and keep your feet together.
          SLOWLY lift your arms out to the side until they are in line with your shoulders. Make sure to stand tall with your core engaged and shoulders back. Complete 12 reps.

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          Move 7: FABULOUS FRONT RAISE

          SCULPTS your shoulders and arms.
          STAND with your knees slightly bent and dumbbells in front of your body, palms facing you.
          RAISE your arms out in front of your body until they are parallel with the floor and in line with your shoulders. Slowly lower back down to start. Make sure to maintain a slight bend in your knees and keep your core engaged throughout. Complete 12 reps.





  1. Yeah! New workout and it looks so awesome! ? How can I modify the first move: spider woman, if I don’t have a mini band? ? Do it without the mini band or do the spider woman push up from the Pura Vida workout?

    1. I was thinking the same thing! I will probably start off doing them without but if I feel like I need more of a work out will add spider woman push ups because I love doing those!

    2. If you have a resistance band, tie that in a knot by the handles, making a small enough loop so that you can loop it over your arms like the mini band. It works for me with other mini band workouts since I don’t own them but I do own the resistance band.

      1. Yes i think next time i will also just replace that move with spider woman push ups. Prefer it. Pura Vida, the first bikini arms & love your arms & abs still my favourite arm workouts. ?

  2. Can’t wait to try out this workout. Karena’s arms looks so awesome! ?

  3. Love that the Tuesday workouts are being posted early enough for us on the other side of the globe. Just a pity I won’t be able to get this one in until after work today. ?

  4. Hi Karina,Katrina.I do your workouts already 5 months and I see the results but i have a question.I am 14 years old,I do my exercises with 3kg weights each arm,will doing weights stop my height.I mean will I continue growing up normally.Please answer!!!

    1. Girl don’t worry, you Will grow normally. Just be sure you have the right posture as our trainers in every exercise ;) I also started doing weights with your age, if you do it properly is only going to help you to grow healthy and beautiful ;)

    2. Using weights for working out won’t affect your height growth in any way. If you have any questions regarding working out or eating well, please talk to your doctor!!!

      1. Thank you for the answer.I don’t diet but when I lift weights everyone says that it will stop my height.That’s why I was in trouble but I think that weights are the best way to keep yourself fit and slim and at the same time become stronger.Weights helped me a lot.

    3. @Amis — what an adorable question. Basically — NOTHING is going to impair you growing to your “normal” height (whatever that is). Your height is genetic, and based more on the height of your parents and grandparents… You are 14, so you will keep growing for a few more years. Just make sure you eat normally, and don’t diet, and get enough nutrients, etc — you need all of it to grow healthy like all the TUI gals. (!)

      I am not a doctor — this is all just common sense. :)

      1. Thank you for the answers.I don’t diet but when I lift weights everyone says that it will stop my height.That’s why I was in trouble but I think that weights are the best way to keep yourself fit and slim and at the same time become stronger.Weights helped me a lot.

        1. I’m sorry, but all the advise here is not necessarily true. Lifting weights that are too heavy in a growing body with open growth plates can affect your growth potential. So what does that mean for you? Well as long as you avoid competitive weight lifting, power lifting, body building, and maximal lifts until you reach physical and skeletal maturity, you should be okay. These are the recommendations of the American Academy of Pediatrics. I’m also a pediatrician.

          As another member noted and I completely agree with: it’s important for you to focus on form & proper technique FIRST and then start to build your way up from low resistance weights.

          1. Thank you for the answer.I use 3kg weights for each hand.Is it dangerous?

  5. Love this New workout! I also run for a couple of minutes so I am very proud of finally having some resistence :) and Katrina’s playlist rocks!!!

    1. Normally they tell you if you need to do it multiple times. But I guess 2 or 3 rounds through wouldn’t hurt. ?

    2. I looked everywhere for that info! I’m gonna assume just once since they normally post if it’s more than one. And i’m guessing with the 45 minutes of cardio, they wanted this to be short and sweet!

    3. I did 3 times through since it was so short! It still only took me 15 minutes. I always assume that they aim for an average of an hour workout on the days when they have two workouts listed, so 45 mins of cardio + 15 mins of this arms routine satisfied that :)

  6. Thanks for addressing the appropriate weight size! I always wonder what the proper range is, and if/when we should increase. This is really helpful when I’m planning out my goals. Thank you!!!

  7. Excited to get my new arm workout in-but I miss that it is not a video-I always look forward to the new Tue workout videos and being able to work along side these awesome trainers!

  8. Alright!! Tone arms are done!! ??
    Checking classes for tonight!!
    Have a gear day everyone!! ?✨

  9. burning! and my shoulders are what i am talking about! love me a solid workout in the am…. cardio time you say??? I’ll be hitting the slopes!

  10. I’m wondering the same thing this only one round or 2 to 3? It doesn’t say to repeat it…

  11. I did this 3 times through! The first time I used the “heavy” band on the first move. Had to drop down each time, lol! Maybe it was the combo of moves, but I really really liked this arm routine. Thanks TIU!!

  12. Is there a printable coming for this? I like to print and take it with me!

  13. Please make printables to go with these GIF based workout posts! I don’t want to have to be dependent on an internet connection at the time of the workout, or kill my data and phone battery by keeping the page loaded the entire time just to see what I’m supposed to be doing. I can save the printable to my hard drive so I always have it, and print it out to take with me. That way I can glance at it at any time to see the next exercise, check how many reps, or double check what the form should be. I understand that not every new workout can be a video, and I know the GIFs were in response to a number of community members requesting to see how exercises should be performed, but a printable should also be included–please!

    1. Hi Claire

      I’ve got the printables, is there some way i can send it to you? It was on the site in the beginning. Don’t know why it’s not there anymore. ?

      1. Could someone send me the printables too? I thought I downloaded them, but I guess not and the printable really does make it easier to do the workout.

  14. Holy heck!! That mini band definitely adds some major resistance, especially if you use the medium! Which is what I did, thought my arms were going to fall off! LOL Feeling a bit weak, but that is because arms are not my strong suit so I am building up strength and I can honestly say it is working! I am able to do 20 pushups, NOT modified, straight through. Felt amazing! Thank you K&K !

  15. Oh and I did this workout 2 times through and on some of the moves I did 20 reps instead of what was suggested. ;)

  16. I still have to do modified pushups but I’m gradually increasing the amount :-) I can’t do a plank yet either, but I’m working up to it.

  17. Hello everyone. I started doing K&K exercises about 3 months ago, after I decided to have a healthier life. I am now at the Paleo Diet (gluten frew, lactose free, and you know). I lost 10 kgs and I feel great. The only problem I think I have is that my bubbies are flacid ?
    What type of excersise do you recommend to make them look firm and pretties? LOL.

  18. HELP!!! haha I just joined Tone It Up (YAY), but I am so confused when looking at the 8 week plan. Where do I find the exclusive videos for my workouts? Are they on this website?

    1. Not sure if you found your answer, but the exclusive workouts are the ones you have to buy. They were part of the bundle that they started selling in November, but now you can buy them for $25.00 on their own.

  19. 3 x through on this workout and now back to moving into my new home! Enjoy the day ladies. :-) #tiuteam #toneitup #karenkatrina

  20. I’m not a fan of these new demonstrations of the workouts… Please give us the old printables that we use to have that we could easily print out & take with us anywhere!!! This is just too confusing, hard to follow & uses WAY too much paper!!!

  21. One round of this after a long walk and today’s five moves was simply awesome, I was struggling by the end!

  22. Dear K&K,
    Thank you for making Moving guides for some of the newer workouts that are similar to this one, where they aren’t actual YouTube videos, but demonstrations of the workout itself… but could you provide a printable for this particular workout & the others that don’t have one as well… That would be most helpful!! :)

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