Get Awesome Arms! – The Workout Girl

Get Awesome Arms!

Is the mere thought of doing 20 push ups exhausting to you?  If so, it’s time to tone up those arms.  Here we go.

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), balance ball, medicine ball

Circuit 1 – Do 3x Through

A) The “Amped Up Push Up” –  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.  Keep your abs tight and find your balance.  Now do 10 push ups.  Oh yeah, I went there.

B) The “Robot” – Begin by standing in front of your coffee table or in front of a balance ball that is stabilized against the wall.  Hold a 5 lb weight in your right hand.  Hold both of your arms outstretched in front of you at chest-height.  Bend your torso until your arms reach the top of the table/balance ball.  Keep your left hand on the table/balance ball.  Hinge your right arm at the elbow, drawing the weight into your chest.  Now, extend your right arm behind you with the weight.  Bend at the elbow to return the weight to your chest.  Repeat 10x and then do the same by holding the weight in your left hand and resting your right hand on the table/balance ball.

C) The “Social Climber” – Start by standing up on your mat.  Bend over and put both hands on the ground just before your feet. Walk your hands all the way out until you are in position like you’re about to do a push up.  Walk your hands back to your feet.  Stand up and jump up, reaching your hands up as high as you can.  Repeat 10x.

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Circuit 2 – Do 3x Through

D)  The “Up And Away” –  Lay with your upper back and shoulders on a balance ball.  Your knees should be bent in front of you at a 90 degree angle and your feet should be on the floor.  Extend your arms behind you, holding a medicine ball.  With control, bring the medicine ball up overhead and down towards your pelvis.  Slowly bring the medicine ball back behind your head.  Repeat 12x.

E)  The “Heads Up” – Begin by standing on your mat.  Hold a medicine ball behind your head with both hands.  Using both hands, lift the medicine ball straight up behind your head.  With control, lower it back behind your head.  Repeat 10x.

F) The “Do The Dip” – Begin by sitting on the edge of your couch or the edge of a sturdy chair.  Place your hands on either side of you at the edge of your seat.  Walk your feet in front of you slightly and move your butt out off of the seat.  All of your weight should be supported by your feet on the ground and your hands on the edge of the seat. Lower your butt down below the seat a few inches and then return to seat level (without ever sitting down!).  Repeat these “dips” 12x.

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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 you are resting on your forearms instead of your hands.  Hold this position for 1 minute.

H)  “Girly Push Ups” – Begin in a position as if you’re going to do a push up, except put your knees on the ground.  Now do 15 push ups.

I) “Party Pilates” – Begin in a position as if you’re going to do a push up.  Rotate your body to the left until you are facing the wall, and your left leg is resting on top of your right.  Raise your left arm towards the ceiling.  All of your weight should be resting on your right leg and your right arm.  Hold for 5 seconds.  Then, repeat by rotating to the right and raising your right hand.  Repeat, alternating sides, 10x each side.

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Fitness Tip of the Day

Here’s how to detoxify after a Holiday sugar binge.

 

xoxo,

Workout Girl

 

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