Amazing Arms – The Workout Girl

Amazing Arms

There are few factors that really make arms worthy of the adjective ‘amazing.’  First, and foremost, they should be sculpted and toned.  If you try to flex your bicep and nothing appears, I’m sorry to say, you do not yet have ‘amazing’ arms.  Second, they should be strong.  If you can only lift 2 lb weights (on a good day), you do not have ‘amazing’ arms.  Third, they have to be ‘show off’ worthy.  This has more to do with your confidence than anything.  If you’ve worked hard for your amazing arms, you should show ’em off!   Rock that tank top.  Strut around in your bathing suit.  Own the room in your sexy, strapless little black dress.  Here’s your chance:  do you want amazing arms, or not?  You do?! Great!  Here’s a workout to help you get there:

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 (10 lb), balance ball

Circuit 1 – Do 3x Through

A) The “Bring It In” – Begin with your upper back and shoulders resting on a balance ball.  Your knees should be bent at a 90 degree angle with your feet on the floor.  Hold a 5-lb weight in either hand.  Extend both arms out to the side in opposite directions.  With control, lift both arms towards the ceiling until the weights meet.  Slowly lower the weights back to both sides of your body.  Repeat 12x.

B) Repeat the “Bring It In,” except begin with your elbows bent and both weights held just an inch above your chest.  With control, slowly unbend your elbows to push both weights straight up towards the ceiling.  With control, slowly lower the weights back towards your chest.  Repeat 12x.

C) Repeat the “Bring It In,” except extend both arms behind your head.  With control, slowly bring the weights overhead and up towards the ceiling.  Slowly lower the weights back behind your head.  Repeat 12x.

circuit 1

Circuit 2 – Do 3x Through

D)  The “Balance Buster” – Begin in a position as if you are going to do a push up, except your feet are resting on a balance ball behind you.  Now do 10 push ups.

E) The “Just Tri Me” – 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.

F) 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.

circuit 2

Circuit 3 – Do 2x Through

G) The “Flattened Workout Girl” – Begin in a position as if you are going to do a push up.  Bend your elbows so that you are resting on your forearms.  Your weight should be entirely supported by your forearms and your toes.  Hold this position for 30 seconds.

H) The “Party Pilates” – Begin in a position as if you are going to do a push up.  With control, lift your left hand off of the ground and slowly rotate your body 90 degrees to face sideways to the left until your left leg is resting atop your right.  Raise your left arm towards the ceiling and hold this position for 3 seconds.  Slowly return to a plank position.  Repeat this time by rotating 90 degrees to the right and raising your right hand in the air.  Repeat 10x each side, alternating sides.

I)  The “Ups ‘N Downs” – Begin in a position as if you are going to do a push up.  Bend your elbows so that you are resting on your forearms.  Then, unbend your left elbow, followed by your right, to return to starting position (resting on your weight on your hands).  Lower again onto your forearms.  Repeat 12x.

circuit 3


Fitness Tip of the Day

It’s resolutions check-in time! Are you still committed to your resolutions for 2013? If you’re having trouble staying on track, here are my top 5 tips to help you stay motivated.  Click here to read more stories on Giuliana Rancic’s FabFitFun.

 

xoxo,

Workout Girl

 

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