Biceps And Triceps And Deltoids… Oh My!

On an average day, your legs  probably get a lot more exercise than your arms do.  Your legs walk around an office, they climb stairs, and they even parade around your home doing housework.  Your poor arms are feeling a little left out.   Have you flexed your bicep lately?  Is there any sign of muscle tone whatsoever?  No?  Uh oh.  Let’s show those arms some love today.  They need a little T.L.C…Tricep Lifts & Curls, that is.  Haha……ha……ha?  Too soon?  OK nevermind.

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, 8 lb, 10 lb), balance ball, medicine ball

Circuit 1 – Do 3x Through

A) The “Bikini Body Builder” -  Begin in a position as if you are going to do a push up, except your hands are each wrapped around 8 lb weights.  With control, bend your right elbow to bring the weight up towards your chest.  Slowly lower the weight back down to the ground.  Then, bend your left elbow to bring the weight towards your chest.  Slowly lower the weight back down to the ground.  Repeat 12x each arm, alternating arms.  Keep your abs engaged throughout this exercise.

B) The “Ho Down - Begin standing on your mat holding 8 lb weights with your arms resting at your sides.  Bend both elbows out to the sides to raise both weights  up towards your chest.  With control, slowly lower the weights back down.  Repeat 12x.

C) The “Pick Me Up” -  Begin by standing on your mat with a medicine ball resting in front of you on the ground.  With control, squat down to pick up the medicine ball.  Bring the medicine ball to chest height as you stand.  Then, lift the medicine ball straight up overhead.  With control, lower the medicine ball to your chest, and then squat down to return the medicine ball to the ground.  Repeat 12x.



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 3 – Do 2x Through

G) The “Punching Bag” – Begin by standing on your mat holding 3 lb weights with your arms raised in front of you at shoulder height pointing out to your sides.  As fast as you can, a “punching” in the air straight out in front of you (while holding the weights) with your right hand and then your left hand.  Alternate arms to punch as fast as you can nonstop 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 “Big O” – Begin by standing on your mat holding a medicine ball.  With control, trace a large circle in a clockwise direction with the medicine ball.  Repeat 10x, and then repeat 10x more in a counter-clockwise direction.




Fitness Tip of the Day

Try to incorporate more physical activity into your work day.  Take the stairs instead of the elevator.  Go for a walk during your lunch break.

 

xoxo,

Workout Girl

 

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