Want toned arms in time for the return of warm weather? Tackle this workout to get you well on your way to tank top arms.
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.
-free weights (3 lb, 5 lb, 10 lb), balance ball
Circuit 1 – Do 3x Through
A) The “Inny or Outty?” – Begin in a position as if you are going to do a push up. Move your left hand farther out to the left. Then move your right hand farther out to the right. Move your left hand back to starting position, and then move your right hand back to starting position. Repeat 12x.
B) The “Not Yo’ Mamma’s Push Ups” – Begin in a position as if you’re going to do a push up with your hands on the ground in front of the base step of a flight of stairs. Raise your left hand onto the bottom step, followed by your right. Then return your left hand to the ground, followed by your right. Repeat 12x. Try to keep your butt down and back as flat as possible.
C) “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!)
Circuit 2 – Do 3x Through
D) The “Dizzy Arms” – Begin by standing on your mat with your arms raised at shoulder height pointing out to your sides and holding 3 lb weights. Trace small circles in forward direction with your arms for 30 seconds.
E) The “Just ‘Tri’ Me” – Begin standing on your mat with your feet shoulder-width apart holding 3-lb weights in each hand. Bend slightly at your waist so that your torso is slightly angled forward. Keeping your arms fully extended, push your arms a few inches behind you. Pulse your arms back and forth behind you just a span of a few inches. Repeat nonstop for 30 seconds.
F) The “Taking It Up A Notch” – Begin by standing on your mat with both hands wrapped around one 10-lb weight. Lift the weight directly overhead, and then bend your elbows to lower the weight behind your head. Slowly raise your arms straight up behind your head to lift the weight, and then lower back down behind your head with control. Repeat 12x.
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. Begin with either arm outstretched at your sides with your palms facing the ceiling holding 5 lb weights. 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. Slowly lower your arms to just above the ground. Repeat 12x.
H) 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.
I) 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.
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