This 15-minute arm workout uses a resistance band and your *entire* upper body

Welcome to Trainer of the Month Club, our brand-new fitness series, where we tap the coolest, most in-the-know fitness leaders to create a month-long fitness challenge. On Mondays, we have our “sweat drops” where you’ll get access to the week’s workout that you can follow along at home. This week, Bec Donlan’s lighting your arms on fire with a 15-minute resistance band arm workout. 

As I work to keep my arms strong enough to constantly throw tennis balls really, really far for the sake of my puppy’s happiness, I’ve been upping my upper body workout game. And thankfully, our July Trainer of the Month Bec Donlan is here for the case with her resistance band arm workout that’ll fire up all those muscles, from your biceps to your shoulders and everything in between (oh, and your bum, too because why not?).

The thing about this workout is that it looks easy—but once you get going, you’ll see that the somewhat subtle moves really burn come round two and are on absolute fire by round three. So they’re small-but-mighty arm-busting exercises that’ll definitely leave you glistening with sweat once the three rounds—which only take about 14 minutes, BTW—are up. All you’ll need is a resistance band, a mat, and a peppy playlist to slay your arm day.

Try Bec Donlan’s 15-minute resistance band arm workout for yourself

Do each move for 15 reps each, then cycle through for a total of three sets.

1. Tricep pulldowns—right: Stand nice and straight with your core engaged, stomach into your spine, and elbows squeezed toward your ribcage. Put your resistance band around your hands with your palms facing down. Keep your wrist locked out and straight the entire time, and breathe out as you pull down and squeeze the tricep. Roll out your shoulders before repeating on the other side.

2. Tricep pulldowns—left: This time, your right hand will be holding the band as your left tricep pushes down.

3. Bicep curls: Loop the band around the middle of your hands underneath your thumbs, with your elbows really tight towards your midsection. Squeeze in towards your ribs a bit if you can. With one leg forward and one leg back, stomach in tight, curl your arms up while keeping the band as wide as your hips. Come all the way up while squeezing out. Breathe out as you come up.

4. Wide arm push-ups: Put the band around your wrists, and get into push-up position with your hands nice and wide, elbows pointed out. Breathe in, then breathe out as you push up. Keep your core engaged and pulled into the spine with your back nice and flat. You can modify on your knees.

5.  Kickbacks—left: Keep the band where it is and get onto all fours, stomach into spine. Kick your left leg back, pointing your toe. Every time you kick out, lock out your knee and get it as high as possible while keeping your arms active.

6. Pulses—left: Keep your left leg up and pulse it up and down. Keep breathing.

7. Kickbacks—right:  Breathe out as you kick your right leg out, locking your knee out with every rep and going as high as you can.

8. Pulses—right: Keep your right leg out and straight, pulsing up and down while pointing that toe. Cycle through the moves two more times. If you want to make things harder, you can add five or 10 reps to each move.

To spike that heart rate, try Meg Takacs at-home HIIT workout that’ll fire up your whole body. And here’s a 15-minute ab workout to strengthen that core.