Get Toned Tank Top Arms – The Workout Girl

Get Toned Tank Top Arms

Let’s take a little quiz, shall we? :)  Have you ever struggled to open a pickle jar?  Does the mere thought of doing 10 good push ups exhaust you?  When you wave your arm, does a little more jiggle than you would prefer?  If you’ve answered ‘yes’ to any of these questions, it is definitely time to tone up those arms!  There’s no better time like the Summer to show off toned biceps and triceps, and fortunately for you, I’ve created this workout to help you get the lean, toned arms you’ve always wanted.

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:

-medicine ball, free weights (3 lb, 8 lb)

Circuit 1 – Do 3x Through

A) The “Behind-The-Head Boogie” – Begin by standing on your mat holding a medicine ball straight up overhead.  With control, bend at your elbows to lower the medicine ball behind your head.  With control, slowly unbend your elbows to lift the medicine ball to starting position.  Repeat 12x.

B) The “Pick Up The Slack” – Begin by standing on your mat with a balance ball resting at your feet.  Lower into a squat to pick up the medicine ball and lift it to chest height.  With control, slowly raise the medicine ball straight overhead.  Slowly lower the medicine ball to chest-height, and then lower into a squat and place the ball back on the ground.  Repeat 12x.

C) The “Ball Haul” – Begin by laying on your back on your mat.  Hold a medicine ball behind your head.  Bring the ball up overhead toward the ceiling.   With control, slowly lower the ball back behind you to the ground. Repeat 15x.

circuit 1

Circuit 2 – Do 3x Through

D) The “Power Pivot” – Begin by standing facing a balance ball that is placed in the corner of a room (so it is sturdy).  Hold an 8 lb weight in your left hand.  Raise your right arm out in front of you.  Bend at the waist until your right hand is resting on the balance ball in front of you.  Bend your left elbow to bring the weight up towards your chest.  Now, hinge at your elbow to push the weight back behind you.  Hinge at the elbow again to bring the weight back towards your chest. Repeat 12x, and then switch arms and repeat 12x more.

E) The “One-Armed Row” – Begin by standing facing a balance ball that is placed in the corner of a room (so it is sturdy).  Place both hands on the balance ball, and walk your legs backwards until you are in a push up position with your hands on the ball, instead of on the floor.  Position your wrists directly underneath your shoulders, and try to keep your body as flat as possible.  Holding this position, pick up an 8 lb weight with your left hand, remove your left hand from the ball, and let your left arm dangle in the air holding the weight. Keeping your arm as close to your body as possible, bend your elbow straight back to bring the weight up to just next to your rib cage.  With control, unbend your elbow to dangle your arm again.    Repeat 12x, and then switch arms and repeat 12x more.

F) The “Feel My Pulse”- Begin by standing on your mat holding 3 lb weights with your palms facing behind you.  Bend at your waist until your torso is at a 45 degree angle to the floor.  With control, push your arms and the weights behind you.  Holding this position, bring the weights slightly back towards your body, and then push them out behind you again.  Continue pulsing the weights back and forth behind you.  Repeat 15x

circuit 2

Circuit 3 – Do 2x Through

G) The “Open Wide” – Begin in a position as if you are going to do a push up.  Then, move your right hand out farther to the right.  Next, move your left hand out farther to the left.  Now do 10 push ups with your hands set wider than usual.

H)  The “Raise The Roof” – Begin by lying on your back on your mat.  Bend your knees to place your feet on the floor.  Extend your arms out to either side of your body, and hold 8 lb weights with your palms facing up towards the ceiling.  With control, lift both arms up towards the ceiling and in towards the center until both weights meet.  With control, slowly lower your arms to starting position.  Repeat 12x.

I) The “Punch It Out” –  Begin by standing on your mat holding 3 lb weights with your arms raised in front of you at shoulder height pointing out to your sides.  As fast as you can, a “punching” in the air straight out in front of you (while holding the weights) with your right hand and then your left hand.  Alternate arms to punch as fast as you can nonstop for 30 seconds.
circuit 3

Fitness Tip of the Day

Tired of the gym? Click here to find out how to turn your next trip to the beach into a workout.

 

xoxo,

Workout Girl

 

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