Get Strong, Sculpted Arms – The Workout Girl

Get Strong, Sculpted Arms

Spring is around the corner, people.  You know what that means – reaching into the back of your closet and pulling out all of those t-shirts, sleeveless tanks, and cute dresses.   But, wait, your arms aren’t toned?  *Gasp!* Do you want to hide your arms under your winter parka, in denial that it’s 70 degrees outside?  I thought so.  Well, don’t fret because I’ve put together a killer workout that will help tone your arms so you can face your Spring wardrobe with 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.

Equipment:

-free weights (3 lbs, 8 lbs)

Circuit 1 – Do 3x Through

A) The “Do The Dip” – Begin by sitting on the edge of your couch with your arms at your sides.  Walk your feet out in front of you and scoot your butt off of the couch.  Your weight should be supported by your feet and your arms.  Bend your elbows to slightly lower your butt a few inches below the couch.  Then, unbend your elbows to return your butt to the same height as the couch cushions.  Repeat 12x.

B) The “Walk It Out” – Begin by standing on your mat.  Lower into a squat and place your hands on the mat in front of you.  ‘Walk’ your hands out in front of you until you are in a position as if you are going to do a push up.  Do 5 push ups.  Then walk your hands back towards your leg until you are in a squat position again, and stand up.  Repeat 12x.

C) 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.

circuit 1

Circuit 2 – Do 3x Through

D)  The “Round ‘N Round We Go” – Begin by standing on your mat holding 3 lb weights.  Extend both arms out to either side of your body at shoulder height.  Trace large circles with your arms in a forward motion for 20 seconds.  Then, reverse your arms and trace backwards circles for 20 seconds.

E) The “Superwoman” – Begin by lying on your stomach on your mat with your arms stretched out in front of you holding 3 lb weights.  Simultaneously lift your arms and legs towards the ceiling, and hold for 2 seconds.  With control, lower your arms and legs to the ground.  Repeat 12x.

F) Repeat the “Superwoman,” except don’t lift your legs.  Lift just your arms holding the weights; while lifted, move your arms out to either side of your body.  With control, move them back together in front of you, and then lower them to the ground.  Repeat 12x.

circuit 2

Circuit 3 – Do 2x Through

G) The “Bikini Body Builder” – Begin in a position as if you are going to do a push up, except your hands are wrapped around 8 lb weights.  Bend your left elbow to lift the weight towards your chest.  With control, lower the weight back to the ground.  Then, bend your right elbow to lift the weight towards your chest.  Slowly return the weight back to the ground.  Repeat 12x each arm, alternating arms.

H) The “Bicep Builder” – Begin by standing on your mat holding 8 lb weights with your palms facing away from your body.  With control, bend your elbows to curl the weights up towards your chest.  With control, slowly lower the weights back to starting position.  Repeat 12x.

I)  The “Chicken Wing” – Begin by standing on your mat holding 8 lb weights with your palms facing towards from your body.  Bend both elbows and point them out to the either side of your body. As you do, lift the weights up towards your chest. With control, lower the weights back down.  Repeat 12x.

circuit 3


Fitness Tip of the Day

Dancing can be a fun workout! Click here to see how many calories you’re burning when you shake it on the dance floor.  Click here to read more stories on Giuliana Rancic’s FabFitFun.

 

xoxo,

Workout Girl

 

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