Do you ever feel like your arms have a little too much jiggle when you wave them? When you try to flex your bicep, are you left searching for any signs of a muscle? Does the thought of doing 10 push ups leave you fatigued? If you answered ‘yes’ to any of these questions, you need to work on toning your arms…like pronto. Fortunately for you, I’ve created this killer workout (that you can do in your living room!) to help make your arms toned and sexy. If you do this workout regularly, by the end of summer, you’ll be wanting to cut off the sleeves of all of your T-shirts to show off your ‘guns.’ Be warned though: If you cut the sleeves off of all of your T’s, some people may mistake you for a hillbilly. A very fit, toned hillbilly, but a hillbilly nonetheless.
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.
-free weights (8 lb), balance ball
Circuit 1 – Do 3x Through
A) The “Pump It Up” – Begin standing on your mat holding 8 lb weights with your arms resting at your sides. Lift both arms in front of you to shoulder height. Slowly lower your arms back to your sides. Repeat 12x.
B) The “Side Splitter” – Begin standing on your mat holding 8 lb weights with your arms resting at your sides. Lift both arms out to either side of your body until shoulder height. Slowly lower your arms back to your sides. Repeat 12x.
C) The “Raise The Roof” – Begin standing on your mat holding 8 lb weights just above your shoulders. (Your elbows should be bent.) With control, fully extend your arms to lift the weights straight up overhead towards the ceiling. Slowly lower the weights to just above your shoulders. Repeat 12x.
D) The “Bicep Booster” – Begin by standing in front of a balance ball holding an 8 lb weight in your right hand. Hold both hands out in front of you, and bend at your waist until your hands are resting on the balance ball. Remove your right hand (holding the weight) from the ball and rest it at your side. With control, bend your right elbow to bring the weight up towards your chest. Slowly lower the weight back down. Repeat 12x, and then switch hands and repeat 12x more.
E) The “Tricep Toner” – Begin in the same way as the “Bicep Booster,” with one hand resting on the balance ball and the other hand at your side holding the weight. Keeping your right arm extending, bring lift your arm behind you until your arm is parallel to the ground. With control, slowly return your arm to rest at your side. Repeat 12x, and then switch arms and repeat 12x more.
F) The “Super Fly Butterfly” – Begin by standing on your mat holding 8 lb weights. Bend at your waist so that your torso is at a 45 degree angle to the floor. Dangle your arms so the weights are pointing towards the ground. With control, raise both arms out to either side of your body as high as you can. With control, slowly lower your arms to starting position. Repeat 12x.
G) The “Dizzy Arms” – Begin by standing on your mat with your arms raised at shoulder height pointing out to your sides. Trace small circles in forward direction with your arms for 30 seconds.
H) Repeat the “Dizzy Arms,” except trace small circles with your arms in a backwards direction for 30 seconds.
I) The “Reverse Plank” – Begin by laying on your back on your mat with your arms resting at your sides. Bend both of your elbows to prop yourself up on your forearms. Your entire body weight should be supported by your forearms and your heels. Hold this position for 30 seconds.
Try a new activity this week… Rock climbing? Why not! Beach volleyball? Sure!