Get Toned Arms for Autumn – The Workout Girl

Get Toned Arms for Autumn

October is literally around the corner…and it will be seriously embarrassing when you go pumpkin picking, but are unable to actually pick up the pumpkin. Yeah…about that….  Let’s get your arms in shape for this Fall Season!

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 lb, 5 lb, 8 lb, 10 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 “Flapper” – Begin by standing on your mat.  Bend your upper torso slightly forward, keeping your back straight.  Rest your arms at your sides, with your palms facing behind you.  Hold 3 lb weights in both hands.  Keeping your arms straight, push them just a few inches behind you, and then return them back to your sides.  Repeat nonstop for just 30 seconds.

C) The “Raise The Roof” – Begin by standing on your mat with your knees slightly bent and your legs shoulder-width apart.  Rest your arms at your sides, palms facing towards your body, and hold 8 lb weights in both hands.  Bend your elbows to bring the weights up towards your shoulders.  Then, rotate your wrists so your palms are facing away from you and lift the weights straight up over head.  Slowly lower the weights back to shoulder height, rotate your wrists and slowly return the arms to your sides.  Repeat 12x.

circuit 1

Circuit 2 – Do 3x Through

D) The “Flattened Workout Girl” – Begin in a position as if you are going to do a push up, except rest both forearms on the ground slightly in front of you.  Supporting all of your weight on your toes and forearms, hold this position for 1 minutes.  Keep your body as flat as possible.

E) The “Total Overhaul” – Begin by laying on your back on your mat. Bend your knees so that your feet are on the ground.  Keep your arms outstretched behind your head, holding a medicine ball.  Keeping your arms fully extended, bring the medicine ball up overhead and to your waist.  Slowly bring the medicine ball back up overhead to the ground behind your head.  Repeat 10x.

F) The “Human’T’” – Begin by standing on your mat with your arms resting at your sides.  Palms should be facing each other.  Hold 3 lbs weights in both hands.  Lift both of your arms until they are fully outstretched to your sides at shoulder-height.  Slowly trace small circles in the air with your arms nonstop for 30 seconds.

circuit 2

Circuit 3 – Do 2x Through

G) The “Hinge” – Begin by standing on your mat with your arms resting at your sides.  Holding 5 lb weights in each hand, bend your elbows to bring your weights up towards your chest.  With control, return the weights to your sides.  Repeat 10x.

H)  The “Popeye” – Begin by standing on your mat with your arms extended out to your sides at shoulder height.  Holding 5 lb weights in each hand, bend your elbows to bring the weights in towards your head.  With control, extend your arms back out to your sides at shoulder height.  Repeat 10x.

I) The “Heads Up” – Begin by standing on your mat.  Hold one 10-lb weight behind your head with both hands.  The weight should be held vertically with the ends of the weight facing the floor and the ceiling.  Using both hands, lift the weight straight up behind your head.  With control, lower it back behind your head.  Repeat 10x.

circuit 3


Fitness Tip of the Day

Avoid getting sick this flu season! Click here to find out how.

 

xoxo,

Workout Girl

 

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