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Featured Workout

Get Amazing Arms

It’s time to beef up those biceps and tone up those triceps! This workout should do the trick. ;)

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)

Circuit 1 – Do 3x Through

A) The “One-Armed Bandit” – Start out by standing up with your legs wider than shoulder width apart and your toes pointing outward.  Hold a 5 lb weight in your right hand at your side.  Squat down.  (Remember to keep your back straight, and stick your ass and chest out as far as you can!)  As you come up out of the squat, lift your right arm straight up and bend your elbow to bring the weight down behind your head, lowering it as far as you can.  As you lower back into a squat, straighten your arm towards the ceiling and lower it back to your side.  Repeat x 10 each arm.

B) The “Lift ‘N Cry” – Start out by standing up with your legs shoulder width apart and a 10 lb weight on the ground in between you legs, slightly in front of you.   Squat down. (Back straight! Ass out! Chest out!)  As you squat down, pick up the 10 lb weight with both hands.  Lift the weight to waist-height as you stand up out of the squat, and lower it back to the ground as you squat down again. Repeat 10x.

C) The “Bicep Builder” – Begin by standing on your mat holding 8 lb weights with your palms facing away from your body.  With control, bend your elbows to curl the weights up towards your chest.  With control, slowly lower the weights back to starting position.  Repeat 12x.


Circuit 2 – Do 3x Through

D)  “Push Ups On Crack” – Do 10 push ups with your hands set wider apart than usual.  Go slowly and concentrate on keeping your body as flat as possible.  (Get that butt down!)

E)  The “Breast Stroke” – Begin by lying on your stomach on your mat with your arms stretched out in front of you holding 3 lb weights.  Lift your arms towards the ceiling; while lifted, move your arms out to either side of your body.  With control, move them back together in front of you, and then lower them to the ground.  Repeat 12x.

F) The “Social Climber” – Start by standing up on your mat.  Bend over and put both hands on the ground just before your feet. Walk your hands all the way out until you are in position like you’re about to do a push up.  Walk your hands back to your feet.  Stand up and jump up, reaching your hands up as high as you can.  Repeat 10x.


Circuit 3 – Do 2x Through

G) The “Pumping Iron” –  Lay on your back on your mat.  Raise your legs and bend your knees at 90 degrees.  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.

H) Do The “Pumping Iron” again, except begin with either arm outstretched at your sides with your palms facing the ceiling.  As you lift the weights and bring them towards each other, the motion with your arms should look like a big triangle ending with your hands meeting above your chest.

I) Do The “Pumping Iron” again, except begin 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.



xoxo,

Workout Girl

 

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