Build Up Those Biceps – The Workout Girl

Build Up Those Biceps

Halloween has come and gone.  Did lugging around your sack full of Halloween candy tire you out?  Did the only “exercise” you did this holiday weekend involve doing ’12 oz bicep curls’ (AKA lifting a beer from the counter top up to your mouth)?  If you answered ‘yes’ to any of these questions, it’s time for a post-Halloween detox! Here’s a killer workout to get your arms nice and toned.

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 (5 lb, 8 lb), balance ball

Circuit 1 – Do 3x Through

A) 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.

B) 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.

C) The “Dizzy Arms” – Begin by standing on your mat with your arms raised at shoulder height pointing out to your sides.  Trace small circles in forward direction with your arms for 30 seconds.

circuit 1

Circuit 2 – Do 3x Through

D) 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.

E) The “Inny or Outty?” – Begin in a position as if you’re going to do a push up.  Lift your right hand and place it farther out to the right.  Then lift your left hand and bring it farther out to the left.  Your hands should now be set far apart.  Then, bring your right hand back to starting position, followed by your left.  Keep your abs tight throughout this exercise.  Repeat 12x.  Again, keep your butt down and back as flat as possible.

F) The “What The Dip?” – Begin by standing in front of your couch, facing with your back to the couch.  Bend your knees at a 90 degree angle so that it looks as if you are sitting on an invisible chair.  Rest both hands at your sides on the couch.  Walk your feet out slightly so that your butt is suspended in the air, and you are supporting your weight with only your feet and hands.  Bend your elbows slightly to ‘dip’ below the level of the couch.  Do 12 dips.

circuit 2

Circuit 3 – Do 2x Through

G) The “Boobie Buster” – While holding 5 lb weights, lay back with your shoulders and upper back resting on a balance ball.  Your knees should be bent in front of you at a 90 degree angle, with your feet on the ground.  Start by holding both arms out at chest-level, bending 90 degrees at the elbow so that your forearms are pointing up towards the ceiling.  Bring your arms up towards the ceiling.  As you lift your arms, bring both of your arms together (a triangular motion) above your chest.  Your weights should be horizontal so that the ends of the dumbells will meet.  Lower your arms to starting position, with your elbows bent on either side.  Do this exercise with slow, controlled motion.  Repeat x 10.

H)  The “Muscles McGee” – Stay in the same position on the balance ball as for the “Boobie Buster” except start with the 5 lb weights held on your chest. The weights should be horizontal so that if you pushed your hands together, the ends of the dumbbells will meet.  Push directly up to the ceiling and back down to your chest.  Do this exercise with slow, controlled motion.  Repeat x 10.

I) “Layin’ the Smack Down” – Stay in the same position on the balance ball as for the “Boobie Buster” except start with the 5 lb weights held straight out behind your head. Keeping your arms extended the entire time, bring the weights over your head towards the ceiling, and then back behind your head.  The weights should be horizontal again for this exercise.  Do this exercise with slow, controlled motion.  Repeat x 10.

circuit 3


Fitness Tip of the Day

Being more active is easier than you think… Click here for 5 easy ways to be more active in your everyday life.

 

xoxo,

Workout Girl

 

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