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Workout Throwback: Build Better Biceps

We’re taking it wayyyyy back today with this killer arm workout from 2011. (Spoiler alert: It’s still just as tough as ever.)

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), medicine ball, balance ball

Circuit 1 – Do 3x Through

A) The “Rocky” – Stand in front of a flight of stairs holding 3 lb weights.  As fast as you can, put your left foot on the first step, followed by your right, and then lower your left foot back on the ground, followed by your right.  Pump your arms while doing this move.  Do this continuously for 30 seconds.

B) The “Very Peppy Cheerleader” – Stand with your feet together, holding 3 lb weights.  Lift your left knee up to your chest.  As you lower your left leg to the ground, lift your right knee up to your chest.  Repeat continuously for 30 seconds, alternating legs as fast as you can and pumping both of your arms.

C) The “Jumping Bean” – Stand with your feet together. Jump (with your feet together!) a foot in front of you.  Jump back to starting position.  Jump to the left, and return to starting position.  Then do the same to the right and behind you.  Repeat continuously as fast as you can for 30 seconds.  Are you sweaty yet???

Copy of circuit 1
Circuit 2 – Do 3x Through

D) 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.

E) 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.

F) “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!)

Copy of circuit 2
Circuit 3 – Do 2x Through

G)  The “Dodgeball” – Start by kneeling on the floor on both knees, holding a medicine ball at your chest and facing your friend (or a wall).  Thrust forward and throw the medicine ball with both hands from chest height outward to your friend (or against a wall).  Upon thrusting forward and throwing the ball, fall forward and do 1 push up. Repeat x10.

H) The “Crazy 8” – Stand up straight holding a medicine ball with both hands.  Extend your arms as straight as possible, and lift the medicine ball up and to the right.  Now, trace a giant “figure 8” with your arms while holding the medicine ball.  Return to starting position and repeat continuously for just 30 seconds.

I) The “Pumping Iron” – Sit up straight on a balance ball.  Keep your abs tight.  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.

Copy of circuit 3

Fitness Tip of the Day

What are you reaching for after a workout? Here are the 3 best workout recovery drinks.

 

xoxo,

Workout Girl

 

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