How To Get Rid Of Arm Flab – The Workout Girl

How To Get Rid Of Arm Flab

Oh, what’s that you say?  Your New Year’s resolution is to get in shape?  Well, if you’re looking for a sign that you should start…THIS IS YOUR SIGN.  You don’t need a New Year to get in shape; all you need is today.  You can start with this fabulous arm workout.  In fact, in my opinion, now is the perfect time to get serious about sculpting your arms.  Think about it — if you commit to doing this workout at least 1x per week, by Springtime you’ll have ridiculously sexy, toned tank top arms.  Voila!  Remember:  biceps don’t grow on trees.

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 (5 lb, 8 lb, 10 lb), balance ball

Circuit 1 – Do 3x Through

A) The “Flying V” – Begin by standing on your mat holding 5 lb weights in both hands.  Lift both arms overhead to form a ‘V.’  Face your palms away from your body.  With control, slowly bend your elbows to lower your hands to your chest.  As you lower your hands, rotate so your palms are facing your body. With control, slowly raise the arms overhead.  Repeat 15x.

B) The “Hip Thruster” – Begin by standing on your mat with your left foot in front of your right.  Hold 5 lb weights in both hands.  Extend both arms in front of you at chest height with your palms facing each other.  With control, bend your elbows and squeeze your shoulder blades together to pull the weights next to your chest.  With control, straighten your arms in front of you again.  Repeat 10x, and then switch legs and repeat 10x more.

C) The “Boxer” – Begin by standing on your mat holding 5 lb weights in both hands.  Bend your elbows to hold the weights up in front of your chest.  Punch your right fist across your body to the left.  Then, return your right arm next to your left at your chest.  Punch your left fist across your body to the right.  Then, return your left arm to your chest.  Repeat nonstop for 30 seconds.



Circuit 2 – Do 3x Through

D)  The “Throw Back” – Begin by standing facing a balance ball.  Holding a 5 lb weight in your right hand.  Extend your left arm out in front of you at shoulder height.  Bend at the hips until your left hand is resting on the ball.   With control, bend your right elbow to bring the weight up to your chest.  Hinge at your elbow to extend your right arm (and the weight) behind you.  Hinge at your elbow again to bring the weight back to your chest.  Repeat 12x, and then switch arms and repeat 12x more.

E) The “Body Sculptor”  – Begin in a position as if you are going to do a push up.  Wrap both hands around 8 lb weights on the ground.  With control, bend your left elbow to bring the weight in your left hand up towards your chest.  With control, slowly lower the weight back to the ground.  Then, bend your right elbow towards your chest.  With control, slowly lower the weight back to the ground.  Repeat 12x.

F) The “Just Tri Me” – Begin by standing on your mat with both arms wrapped around one 10 lb weight.  Lift both arms straight overhead.  Bend your elbows to hold the weight behind your head.  With control, lift the weight behind your head just a few inches towards the ceiling, and then lower the weight back down behind your head.  Repeat 12x.



Circuit 3 – Do 2x Through

G) The “Unstable Push Up” – Begin in a position as if you are going to do a push up.  Bend your right knee to a 90 degree angle so that your toes are pointed toward the ceiling.  Now, bend your elbows to lower your body down a few inches.  With control, unbend your arms.  Keep your butt down.  Your body should be flat as a board.  Keeping your leg in the air the entire time, repeat 10x.  Then, switch legs and repeat 10x more.

H) “Flattened Workout Girl” – Begin in a position as if you’re going to do a push up.  Bend your elbows so that you are resting on your forearms and your toes.  Hold this position for 30 seconds.

I)  The “Pumped Up Push Ups” – Begin in a position as if you’re going to do a push up.  Then, move your arms farther apart.  Do 10 push ups with your arms set far apart.




Fitness Tip of the Day

There are so many distractions in our daily lives that can derail us from our health and fitness goals. Don’t get sidelined again. Here are some great tips to help you stay on track.  Click here to read more stories on Giuliana Rancic’s FabFitFun.

 

xoxo,

Workout Girl

 

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