The ultimate 3-minute workout for toned, chiseled arms — according to a 5-time Olympic swimmer

Five-time Olympic swimmer and 12-time Olympic medalist Dara Torres demonstrates her 3-minute arm workout. Torres has teamed up with SHOW MORE OF YOU from Celgene and Otezla — a campaign that is shining light on the psoriasis or psoriatic arthritis.

To learn more about psoriatic disease, visit the campaign's website. Following is a transcript of the video.

You can see that my biceps are popping a little bit. I love these.

I’ll never forget watching Oprah Winfrey talk about arms and how women have like, you know. I don’t know if you can see this. But have just — their triceps jiggle a little bit. And if you look at me, it doesn’t look like they do, but they do.

And so for me personally, I like to do exercises with light weight, but lots of reps.So what I’m going to show you today are some fun exercises that you do.

So there’s six different exercises that I’m going to show you.

What I like to do personally is do each one for 30 seconds at a time with no rest. Then after six my rest is like push-ups, because I’m psycho. But you could rest for 30 seconds and then start again.

The first one is called “jab punches.”

What you want to do is, if you are right-handed, you want your left foot out first. You’re just going to start with your left hand. It’s just regular punches. Ok.

And if you’re left-handed, you want to put your right foot out first.

So you’re just doing jabs like this. Very easy. But after 30 seconds it can get a little tiring. Ok.

Next, uppercuts. It works your biceps. Make sure that you’re kind of circling your arms. You can see that my biceps are popping a little bit. I love these. They’re not quite as hard as the jab punches, but they’re really very effective.

Ok, next exercise is tricep extensions. Arms up over your head, you don’t want to bump your head. So make sure it’s way over and just really quick. You don’t have to go all the way up.

The next one is shoulder presses. And go right into it. You don’t rest your arms and be like, “Ok shoulder presses.” You go right from extensions into shoulder presses. Really fast. Ok. Not too bad.

Alright and the next one are high punches. So you get back in that punching position and punch up high. Boom, boom, boom, boom. Again this will really work your deltoids and make you lean in your upper arms. And the last exercise is the iron cross.

You just hold your arms out. If you want to make it a little more difficult, you can almost flap like a bird. Or just hold them out. They’re both actually very difficult. And those are the six exercises. Very simple. I like simplicity.But they’re very fun and effective exercises. So go try them. I think you’ll like them.

Follow Tech Insider: On Facebook

Join the conversation about this story »