Featured Workout

Get Strong, Toned Arms

Well, we can’t deny it for much longer.  Warmer weather is taking over.  Tank top season is creeping in, which means toned arms are a must.  Fortunately for you, I’ve put together this killer workout to get your arms summer-ready.  Let’s do it.

Know Before You Go

Do a 10-minute warm up before your workout.  Walk or jog around your block or in place in your living room, or dance around to 3 of your favorite songs.  If you have access to a treadmill, walk at a slow speed (I recommend 3.5 mph) and at a high incline (8.5-9.0).  Drink water between each circuit to stay hydrated, and stretch for 10 minutes after the workout.

It’s OK if this workout is challenging for you… if you keep this up just 2x per week, in a month or so this will be a helluva lot easier.

Equipment:

-free weights (3 lb, 5 lb, 8 lb, 10 lb), balance ball

Circuit 1 – Do 3x Through

A) “Girly Push Ups” – Do 10 push ups with your knees down on your mat.  (Pssst…this makes the push ups easier! Sweet!)  Your back should be as flat as possible and your hips and weight should be forward.

B) The “Power Lifter” – Begin by sitting on a balance ball with your arms at your sides, palms facing up, and each hand holding a 5 lb weight.  Keep your back straight and stick your chest out as far as possible.  Bend both arms at the elbow to bring both weights slowly up towards your chest. Then, slowly lower both forearms, with your palms facing up, until both forearms are parallel to the ground.  Repeat 10x.

C) The “Gimme A Raise” – Lay on your back on your mat.  Bend your knees to place your feet on the floor.  Hold 5 lb weights with your arms bent at the elbows and the weights held on either side of you at your chest.  Then, lift the weights by pushing your arms straight up in the air.  Your arms will be outstretched above your chest holding the weights.

circuit 1

Circuit 2 – Do 3x Through

D) The “Dizzy Arms” – Begin by standing on your mat with arms resting at your sides holding 3 lb weights.  Keeping your arms fully extended, lift both arms up to shoulder-height so they face out to either side of your body.  Then, trace small circles in the air with both hands for 30 seconds.  Then, trace small circles in the air going the opposite direction for another 30 seconds.

E) The “Row Boat” – Begin by standing on your mat with your arms resting at your sides holding 5 lb weights.  Bend at your hips (keep your back straight!) to a 45 degree angle to the floor.  With control, bend your elbows, keeping your elbows as close to your body as possible, to bring the weights to either side of your chest.  With control, slowly lower the weights back to your sides.  Repeat 12x.

F) The “Super Workout Girl” – Begin by laying face down on your mat.  Outstretch your arms in front of you and hold 3-lb weights in both hands.  Simultaneously lift your arms and legs as high off of the mat as possible.  Hold for 2 seconds.  Slowly lower down back to the mat.  Repeat 15x.

circuit 2

Circuit 3 – Do 2x Through

G) The “Ouch! I Never Use These Muscles!” – Begin by standing and holding both hands around a 10 lb weight.  Lift the weight straight up overhead.  Then, bend your elbows so that you are holding the weight behind your head.  Lift the weight to extend your arms up overhead.  Lower the weight again behind your head.  Repeat 10x.

H)  The “Overhead Haul” –  Lay on your back on your mat.  Bend your knees to place your feet on the floor.  Extend both of your arms behind your head, wrapping each hand around a 5 lb weight.  Lift the weights over your head, arms fully extended, so that you are holding them over your chest at a 90 degree angle to the floor.  Slowly lower your arms back behind your head.  Repeat 12x.

I) The “Pumping Iron” – Hold 8 lb weights just above your shoulders and lift directly up overhead until both arms are fully extended.  Lower your arms to just above your shoulders and repeat x 10.


circuit 3


Fitness Tip of the Day

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xoxo,

Workout Girl

 

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