When you wave your arm in the air, is there a little more ‘jiggle’ than you would like? When you flex your bicep, do you have to really get up close to see any evidence of your muscle? Do you struggle to do 1 proper push up? If you answered ‘yes’ to any of these questions, this workout was made for you. Today’s workout will help you get 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 lbs), medicine ball
Circuit 1 – Do 3x Through
A) The “Ball Haul” – Begin by laying on your back on your mat. Hold a medicine ball behind your head. Bring the ball up overhead toward the ceiling. With control, slowly lower the ball back behind you to the ground. Repeat 15x.
B) 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.
C) 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.
Circuit 2 – Do 3x Through
D) 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.
E) The “To A T” – 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. With control, slowly lower your arms. Repeat 20x.
F) 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.
Circuit 3 – Do 2x Through
G) “Girly Push Ups” – Do 10 push ups, except have your knees on the ground. (Pssst…this makes the push ups easier…) Repeat 10x.
H) The “Do Da Dip- Begin by sitting on your couch. Slowly inch your butt off of the couch so that all your weight is resting on your hands and your feet. Bend your elbows to dip your butt lower than the level of the couch cushions. Unbend your elbows to lift your butt to the same level as the couch cushions. Repeat 12x
I) 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.
Fitness Tip of the Day