We’re approaching Summer. That means tank tops and T-shirts. That also means you’ll need to tone up your arms since they’ll be seeing a lot of sunlight soon… Fortunately for you, I’ve created an arm workout that is entirely equipment free, so you can even tone your arms in a hotel room while on vacation or a business trip. Hell, you can even tone your arms while you’re in a work meeting, although your coworkers may think you’re a bit…umm…unique. Whatever, they’re obviously just jealous of your toned triceps.
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.
-nada, just you! woohoo!
Circuit 1 – Do 3x Through
A) The “Get Up/Get Down” – Begin in a position as if you’re going to do a push up. Face the bottom step of a flight of stairs (or in front of a big piece of hard luggage, or sturdy stack of books). Bring your left hand up onto the step, followed by your right hand. Bring your left hand back to the floor, followed by your right hand. Repeat nonstop for 30 seconds.
B) “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.
C) “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.
D) The “Dippity Do Da” – Begin by standing in front of your couch or sturdy chair. Bend your knees at a 90 degree angle so that it looks as if you are sitting on an invisible chair. Rest both hands at your sides on the couch/chair. Walk your feet out slightly so that your butt is suspended in the air, and you are supporting your weight with only your feet and hands. Bend your elbows slightly to ‘dip’ below the level of the couch/chair. Do 12 dips.
E) The “Dizzy Arms” – Begin by standing with your legs shoulder-width apart. Extend your arms out at both sides. Trace small invisible circles with your arms in a forward direction for 30 seconds, and then switch to tracing in a backwards direction for 30 seconds.
F) Repeat the “Dizzy Arms,” except trace large circles with your arms instead of small ones.
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) The “Give Yourself A Hug” – Begin laying on your left side. Bend your knees slightly and stack your right leg on top of your left leg. Cross your arms across your waist to ‘hug yourself.’ Then, place your right hand on your mat. By supporting all of your weight on your right hand, push your body up as high as you can. With control, lower back down to the mat. Repeat 12x, and then repeat 12x more by lying on your right side.
I) The “Get Away From Me, Wall!” – Begin by standing facing a wall. Bend your elbows so that your hands are at chest-level and your palms are facing the wall. Lean forward until your palms meet the wall. Walk your feet backwards until your body is leaning at a 45 degree angle to the wall. Now do 15 ‘push ups’ against the wall.
Focus on good form. If you’re doing an exercise wrong, you aren’t getting the true benefit (and you could injure yourself).