It’s starting to feel like Summer, which means your arms will be exposed for the next few months. Are you going to settle for weak arms that can barely lift your beach umbrella? I didn’t think so. Here’s a workout to get your arms toned and summer-ready so you can rock those sleeveless dresses with total confidence.
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 lbs, 5 lbs, 8 lbs, 10 lbs)
Circuit 1 – Do 3x Through
A) The “Mime In A Box” – Stand up straight holding 5 lb weights and with your feet shoulder-width apart. Lift your arms straight out in front of you to chin-height. Then move both of your arms so they are at the sides of your body, fully extended. Then return your arms down at your sides. Repeat x12.
B) “Party Pilates” – Start out in a position as if you were going to do a push up. Lift your left arm and rotate your body so that you’re balancing on your right arm, your body is facing the wall, and your left leg is resting on top of your right leg. Extend your right arm fully and hold your left arm up in the air as high as possible. Look straight out at the wall and hold this position for just 3 seconds. Then switch sides. Repeat, 10x each side.
C) The “Ho-Down” – Stand up straight holding 5 lb weights at your sides. Bend your elbows to lift the weights in and up towards your chest. Return your arms to your sides. Repeat x 12.
Circuit 2 – Do 3x Through
D) The “Bikini Body Builder” – Start out in a plank position as if you were to do a push up (your body should be off the ground except for your hands and toes). Rather than have your hands on your mat on the ground, wrap each hand around a 10 lb weight. Keeping your back straight and your butt as low as possible, alternate bringing each arm up off the mat to chest-level, hinging at the elbow. If you’re doing this correctly, you should also feel your abs working. Repeat x 10 each arm while alternating arms.
E) “Girly Push Ups” – Do 10 push ups with your knees down on your mat. (Pssst…this makes the push ups easier! Sweet!) Your back should be as flat as possible and your hips and weight should be forward.
F) The “Dip It N’ Rip It” – Sit in front of your couch with your legs fully extended in front of you on the ground. Put your hands up on the couch slightly behind you. Now fully extend your arms to lift your torso and body up off the ground. Your weight should be supported entirely by your hands and feet. Hinge your arms at your elbows to lower your body down to just a few inches above the ground. Repeat x 10.
Circuit 3 – Do 2x Through
G) The “I Feel Like Jane Fonda” – Stand with your feet a little more than shoulder-width apart, holding 8 lb weights in both hands. Squat down, keeping your back as straight as possible. As you stand up, take your right arm (and 8 lb weight!) and reach up and to the left, across your body. As you return your arm to your right side, squat down again. As you stand up this time, take your left arm and reach up and to the right, across your body. As you return your arm to your left side, squat down again. Repeat 10x each side
H) The “Talk To The Hand” – Stand up with your arms fully extended out to the side at shoulder-height. Hold 3-lb weights in each hand. Do continuous arm circles with your arms going forward for 30 seconds, and second set of continuous arm circles with your arms going backwards for another 30 seconds. The circles should be small, with a diameter of only a few inches.
I) The “Raise The Roof” – Stand up straight holding 5 lb weights just above your shoulders. Fully extend your arms towards the ceiling and lift the weights. Lower the weights to return your hands to just above your shoulders. Repeat x 12.
Fitness Tip of the Day
Eat these foods and watch your metabolism increase.