When the weather gets warmer, the sleeves get shorter. Let’s go to “beast mode” and do this killer workout that will get those arms nice and toned for your Summer wardrobe.
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, 8 lb), balance ball
Circuit 1 – Do 3x Through
A) The “Pump It Up” – Begin standing on your mat holding 8 lb weights with your arms resting at your sides. Lift both arms in front of you to shoulder height. Slowly lower your arms back to your sides. Repeat 12x.
B) The “Side Splitter” – Begin standing on your mat holding 8 lb weights with your arms resting at your sides. Lift both arms out to either side of your body until shoulder height. Slowly lower your arms back to your sides. Repeat 12x.
C) The “Yer Basic Curl” – Begin by standing on your mat holding 8 lb weights with your palms facing out in front of you. With control, bend at your elbows to raise the weights up towards your chest. Repeat 12x.
Circuit 2 – Do 3x Through
D) 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.
E) The “Punch It Out” – Begin by standing on your mat holding 3 lb weights. Now, punch your right arm out in front of you, followed by your left. Repeat nonstop, punching with alternating arms, for 30 seconds.
F) 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.
Circuit 3 – Do 2x Through
G) The “Bicep Booster” – Begin by standing in front of a balance ball holding an 8 lb weight in your right hand. Hold both hands out in front of you, and bend at your waist until your hands are resting on the balance ball. Remove your right hand (holding the weight) from the ball and rest it at your side. With control, bend your right elbow to bring the weight up towards your chest. Slowly lower the weight back down. Repeat 12x, and then switch hands and repeat 12x more.
H) The “Tricep Toner” – Begin in the same way as the “Bicep Booster,” with one hand resting on the balance ball and the other hand at your side holding the weight. Keeping your right arm extending, bring lift your arm behind you until your arm is parallel to the ground. With control, slowly return your arm to rest at your side. Repeat 12x, and then switch arms and repeat 12x more.
I) The “Up-N-Over” – Begin by sitting on a balance ball. Slide your torso down until the balance ball is resting under your lower back. Keep your knees bent at a 90 degree angle with your feet on the floor. Hold 8 lb weights behind your head. With control, bring the weights up overhead and down to your waist. Then, lift your arms back up towards the ceiling and back behind your head. Repeat 12x.
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