Getting Ready for Spring: Tank Top Workout


Spring is officially here, which means short sleeves, soon to be followed by bikinis and tank tops. Nothing shows off a toned upper body and arms like a skimpy tank top. Firm shoulders, arms, and upper-back muscles take center stage. As we continue our “Getting Ready for Spring” series, we’re going to help you tone up and get ready for spring and summer with our Tank Top Workout.


This circuit style workout focuses on shoulders and arms and also incorporates legs for added intensity and calorie burn. So, not only is this tank top workout super efficient for toning the arms and shoulders, but also you can do this workout all in one place allowing you to get it done quickly.

Perform this circuit style, do one set of 10 reps for an exercise, and then move onto the next one with no rest between exercises. Once you’ve done a set of all the exercises, rest one minute and then start back at the beginning.

All exercises should be done with dumbbells, as this workout is intended to be something that you can do at home or at the gym.

Squat with Shoulder Press

Set Up: Begin seated on a bench or chair, and holds two dumbbells at your shoulders with your palms facing forward.

Work: As you press the dumbbells above your head, stand up. As you lower the weights to the original position, squat down and touch your glutes to the bench (don’t sit all the way down), and then press the dumbbells above your head again while you stand up.

Standing Side Lateral Raise

Set Up:  Stand with feet shoulder width apart knees slightly bent, and grasp two dumbbells. Hold dumbbells and stand with palms facing the side of the thighs.

Work: Keeping a slight bend at the elbows and raise dumbbells up and out to the sides until parallel to the floor.  Your pinkie should be higher than your thumb.  Lower down and repeat.

Dumbbell Front Raise with Reverse Lunge

Set Up:  Hold dumbbells and stand with palms facing the front of the thighs

Work: Raise dumbbells forward and up while simultaneously lunging one leg behind you. Bring arms down as you stand up again. Alternate lunges with each rep. Perform 10 front raises (5 lunges each leg).

Standing Rear Lateral Raise

Set Up: Hold dumbbells on your sides, palms facing in. Bend knees slightly and bend forward at the waist about 45 degrees or more.

Work: Keeping your neck and shoulders relaxed and without lifting your body, raise arms until elbows are about shoulder height. Make sure to keep your hands wide. Lower and repeat.

Bench Dip

Set Up: Sit on a bench or a chair with your legs extended out in front of you. Place your hands on the edge of the bench behind you and lift your glutes up off of the bench.

Work: Lower your body by bending your elbows to about a 90-degree angle. You will feel a stretch in your chest or shoulder. Press up from the palms of your hands squeezing the triceps and repeat

Two-Arm Triceps Kickback

Set Up: Hold a dumbbell in each hand and bend at the waist, so that your torso is parallel to the floor. Bring elbows up and back so that they are about in line with the shoulders.

Work: Keeping your elbows stationary, press your forearm up, straightening the arm. Squeeze the triceps and lower arm back to beginning position. Repeat.

Seated Bicep Curls

Set Up: Sit at the end of a bench, with your back upright and straight, and a dumbbell in each hand at your side, palms facing toward the bench.

Work:  Curl the dumbbells up in front of you. Your palms should be facing you at the top. Lower down and repeat.

Tricep Push-ups

Set Up: Place your hands on the floor, start in the top of a pushup position with your thumb and forefingers touching to make a triangle.

Work: Brace your abs in tight and keep your body in a straight line as you bend your elbows and lower your chest toward the floor and then push back to start. If this is too tough, you can modify this move on your knees.

Do this workout two times a week on non-consecutive days.  To bring out muscle tone, keep body fat in check. So include cardio along with your shoulder and arm strength training workout to see more defined muscles.  Strive for 20 to 30 minutes of cardio on alternate days of the week from resistance training days