Your girl loves a lower-body workout more than anyone, which explains why I felt personally attacked by people doing that push-up challenge on Instagram.

After being shamed by the socials and betrayed by my strength from the waist up, I'm all about that upper-body fitness life now. And, turns out, you don't need heavy-ass weights, barbells, pull-ups, or even push-ups to build some arm muscle. OH, and you also don't need more than 15 minutes. Ugh. What else could you ask for, amirite?

All you need to score super strong arms are a few sets of dumbbells or just a resistance band to work your biceps, triceps, and shoulders.

Part one: Perform each of the first three moves (with a resistance band or dumbbells) below for 40 seconds before immediately moving to the next one. Once you’ve completed all three exercises, rest for 30 seconds. That’s one lap. Complete three laps before beginning the next part of the routine.

Part two: Perform the final two moves back-to-back for the number of reps allotted, then rest for 30 seconds. That’s one lap. Complete as many laps as you can in six minutes.

Step 1) Hold a dumbbell in each hand using an overhand grip and plant both feet on the floor, hip-width apart. Gently raise the dumbbells to shoulder height, directly in front of your chest.

Step 2) Extend your elbows and press the dumbbells above your head, ensuring that your arms are in line with your ears.

Step 3) Once your arms are fully extended, bend your elbows to lower the dumbbells back to your chest. That’s one rep. Repeat for 40 seconds.