When you wave your arms, does anything jiggle that shouldn’t? Hmmm? Not to worry. Today’s workout focuses on toning and tightening your arms so they are sleek and sexy. We’ll help you transform your ‘flab’ into ‘fab.’ Let’s get you those ‘tank top 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.
-free weights (3 lb, 5 lb, 10 lb), balance ball
Circuit 1 – Do 3x Through
A) The “Walk It Out” – Begin by standing on your mat. Squat down and place both hands on the ground in front of you. Slowly ‘walk’ your hands out away from your body until you are in a position as if you are going to do a push up. Do 1 push up. Then, slowly ‘walk’ your hands back towards you body, and return to standing. Repeat 12x.
B) The “Tri(cep) It Out” – Begin with your upper back and shoulders resting on a balance ball. Your knees should be bent at a 90 degree angle with your feet on the floor. Wrap both hands around a 10-lb weight. Extend both arms (holding the ball) straight up towards the ceiling. With control, slowly bend your elbows to lower the weight straight down behind your head. With control, slowly unbend your elbows to return your arms so they are fully extended towards the ceiling. Repeat 12x.
C) 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.
D) The “Side Splitter” – Begin by standing on your mat with your arms resting at your sides holding 5 lb weights. Keeping your arms fully extended, slowly raise both arms directly out to each side of you until your arms are at shoulder-height. Slowly lower the weights back to starting position. Repeat 12x.
E) The “Ho Down” – Begin by standing on your mat with your arms resting in front of you holding 5 lb weights. Bend both elbows to lift the weights up to your chest. With control, slowly lower the weights back to starting position. Repeat 12x.
F) The “Two-Step” – Begin by standing on your mat with your arms resting at your sides holding 5 lb weights. Bend your elbows up to a 90 degree angle to lift the weights just above your shoulders. With control, fully extend your arms to lift the weights straight overhead. With control, bend your elbows to lower the weights back to just above your shoulders. With control, slowly lower the weights until your arms are resting at your sides. Repeat 12x.
G) The “Flattened Workout Girl” – Begin in a position as if you are going to do a push up. Bend your elbows so that you are resting on your forearms. Your weight should be entirely supported by your forearms and your toes. Hold this position for 30 seconds.
H) The “Yer Basic Pushup” – 10 regular ‘ol pushups. Make ’em count!
I) The “Ups ‘N Downs” – Begin in a position as if you are going to do a push up. Bend your elbows so that you are resting on your forearms. Then, unbend your left elbow, followed by your right, to return to starting position (resting on your weight on your hands). Lower again onto your forearms. Repeat 12x.