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"I&amp;#39;ll bet you&amp;#39;ve heard of Barry&amp;#39;s Bootcamp--you&amp;#39;ll usually see &amp;quot;The Best Workout in the World&amp;quot; after its name (or uttered by the stars who swear by it, such as Kim and Kourtney Kardashian). The super-intense, full-body workout burns up to 1,000 calories per class.\nBarry&amp;#39;s Bootcamp has ten locations, but for those of us who just so happen not to be stationed near one of them at the moment, co-founder Barry Jay and West Hollywood trainer Astrid McGuire put together this awesome workout--all to kick off a super new year with super-arms! Just add it on to your regular exercise schedule, three times a week.\nPinterestFacebookPinterestFacebookDips\nYou can do these anywhere: on a bench, a chair, bed, even the floor!\nBend your leg (see pic above), or, if you want to make it more difficult, keep your leg straight.\nPlace your hands next to your hips, fingertips facing forward. Keep your shoulders back and down, and shift your weight back.\nBend your elbows 90 degrees and press up, focusing on the back of the arm/tricep.\nDo 10-20 reps to start with, working up to 30 to 50.\nPinterestFacebookPinterestFacebookKickbacks\nUse a bench or the floor for this move, or just stand up.\nChoose weights in the 8- to 12-pound range.\nWith your back flat and shoulders in line, drive your elbow up near your hip.\nExtend your arm back, then bring slowly back to starting position.\nRepeat on the other side.\nDo 8 to 12 reps to start with, working up to 15 to 25.\nPinterestFacebookPinterestFacebookConcentration Curl\nSettle on a bench, the edge of a bed, or a chair.\nUse weights in the 8- to 20-pound range.\nPlace the back of your arm up near your knee, keeping abs engaged.\nLower your arm all the way down as you inhale. As you exhale, curl the weight up to 80 percent.\nSlowly lower back to starting position.\nRepeat on the other side.\nDo 8 to 12 reps to start with, working up to 15 to 25.\nPinterestFacebookWindshield Wiper\nThis move works your inner biceps.\nGrab weights in the 8- to 12-pound range.\nStart with your arms extended out by your sides, palms facing forward.\nRaise yours arms up to 80 percent, without letting your elbows pop out from your sides.\nLower down with control back to starting position.\nDo 8 to 10 reps to start with, working up to 15 to 20.\nCool workout, right? What do you think? What are your favorite arm exercises?\n__More workouts:\n__* Anna took a pole dancing class with Deena Cortese!\n\n4 moves to rockstar abs\n\n\nHow to sneakily burn 200 percent more calories during your next workout\n\nPhotos: Barry&amp;#39;s Bootcamp"^^<http://www.w3.org/2001/XMLSchema#string>
<http://www.glamour.com/story/2013-is-the-year-of-sexy-arms>