How to Give Your Arms Some Ammo

So you want some guns. Okay, so maybe you just want some shapely arms to show off at your next beach trip. Whatever you envision as studly or sexy appendages, you can get them just by fitting in a few minutes of fitness a day.

While getting a celebrity body takes considerably more effort than what I am about to share with you, to transform your figure and impress yourself, you don't need to eat ten pounds of bacon and pretend you're a kung-fu master. But you do need to get off your butt and wiggle around a little.

Getting your juices flowing is always a smart move. Begin your day with some simple yogic stretches - some sun salutations ought to do the trick. These are an excellent way to get your body ready for action, and it's how I like to get my day started.

Take a deep inhale while you raise your arms straight overhead, exhale as you release and bend forward. Then step your feet back into a push-up position, follow on down and back up until you look like a cat stretching his hind legs. Inhale. Then as you exhale, gently raise your derrière into the ground (this is called downward dog, much to the chagrin of cats worldwide) and stay there for a few breaths. Jump back into the bending over position, uncoil your spine as you stand, and voila - you are standing like a chimp - sorry, champ again.

Good. Now do it again. This movement awakens your innards and allows for more flexibility in your muscles so that you don't look like a cowboy after a cross-country ride into warfare after you work out.

To tone your dexterous half, push-ups are a great way to start off. I know, I know, you hate push-ups. Maybe you didn't sign up for the military for a reason. If you're a little bit skeptical, start with the modified version (some stone-age folk call these "girl" pushups, but they obviously never tried to do several of them.) To do this, simply bend at the knees. This enables you to lift just about half of what you would with the powerhouse push-ups.

Start small, completing 12. Then a set of 10, followed by 8 more. You should definitely feel the burn now. Which means you're ready for more.

Grab some dumbbells and perform a great mix of bicep curls and overhead shoulder presses. Grab each weight firmly (no white knuckles, though please) and with your palms facing in, pull up the weight like it's the last cookie jar on earth. Good. Now turn your palms around and push up overhead. Follow the same routine: 12, 10, and 8 repetitions.

The combination of bicep curls and shoulder presses causes your heart rate to increase, thus improving not only your strength, but also your cardiovascular endurance.

Next, you will turn those triceps into triceratops. Hold just one weight with both hands, push the weight above your head, and release it gently behind your head. Your elbows should be facing directly behind you. Do three sets of these, and as soon as you set the weight down, you will bust out a quick set of tricep push-ups. (Oh god, not more push-ups! No fear, you're so close soldier! If it helps you, call them dips. And think of your favorite chip snack.)

With your elbows behind you again, prop yourself onto a flat, raised surface (a living room table is what I use). Make sure your knees are bent at 90 degrees, and dip down, keeping your elbows at a 90-degree angle as well. This is crucial, as over or under extension (like your knees going over your toes) greatly increases the risk of injury. And you don't want to be that awkward cowboy, do you?

Dip down and rise up 15 times. If you think you can, do another fifteen without stopping. This kind of exercise - isometric - greatly increases your strength while toning. You won't bulk up with this move, but you will get some great ammo beneath those growing guns.

And... that's it! You've just completed a basic arm drill. Pretty easy, eh? If you continue this for six weeks (and of course, the whole "eating right thing") you will see a dramatic improvement in the shape and strength of your arms. Now you can toast with a full arm exposed to your toned upper body.