It’s Time To Tone Up Your Arms – The Workout Girl

It’s Time To Tone Up Your Arms

Do you struggle to do 10 good push ups?  Does the the mere thought of doing a pull up exhaust you?  When you bend your elbow to flex your arm, do you struggle to find your bicep?  If you’re looking for a sign that it’s time to tone up your arms, THIS IS IT. Let’s do this.

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), medicine ball

Circuit 1 – Do 3x Through

A) The “Round ‘N Round We Go” – Begin by standing on your mat holding 3 lb weights.  Lift your arms as high as you can out to the sides of your body.  Holding this position, do forward rotating arm circles nonstop for 30 seconds.  Then, do reverse rotating arm circles nonstop for 30 seconds.

B) “Girly Push Ups” – Do 10 push ups, except have your knees on the ground. (Pssst…this makes the push ups easier…)  Repeat 10x.

C) The “Inny or an Outty?” – Begin in a position as if you are going to do a push up.  Place your right hand out father to the right.  Place your left hand out farther to the left.  Then, return your right hand to starting position, followed by your left. Repeat 12x.

Copy of Copy of Copy of circuit 1
Circuit 2 – Do 3x Through

D) The “Social Climber” – Start by standing up on your mat.  Bend over and put both hands on the ground just before your feet. Walk your hands all the way out until you are in position like you’re about to do a push up.  Walk your hands back to your feet.  Stand up and jump up, reaching your hands up as high as you can.  Repeat 10x.

E) 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.

F) “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.

Copy of Copy of Copy of circuit 2
Circuit 3 – Do 2x Through

G) The “Punching Bag” – Begin by standing on your mat holding 3 lb weights.  Punch your arms out in front of you, alternating arms, as fast as you can for 30 seconds.

H) 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.

I) 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.

Copy of Copy of Copy of circuit 3

Fitness Tip of the Day

Stumped on what to buy your fitness junkie friends & fam for the Holidays? Here are 3 great gift ideas!

 

xoxo,

Workout Girl

 

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