When you move your arms, is there a little too much jiggling going on? If you think you can’t stop it, I have a news flash for you: YOU CAN. This workout will help you tighten and tone your biceps and triceps, so that your ‘arm jiggle’ can become a thing of the past. Arm jiggle, you say? That’s soooooo 2013. Duh.
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), balance ball
Circuit 1 – Do 3x Through
A) “Push Ups On Crack” – Do 10 push ups with your hands set wider apart than usual. Go slowly and concentrate on keeping your body as flat as possible. (Get that butt down!)
B) The “One-Armed Bandit” – Start out by standing up with your legs wider than shoulder width apart and your toes pointing outward. Hold a 5 lb weight in your right hand at your side. Squat down. (Remember to keep your back straight, and stick your ass and chest out as far as you can!) As you come up out of the squat, lift your right arm straight up and bend your elbow to bring the weight down behind your head, lowering it as far as you can. As you lower back into a squat, straighten your arm towards the ceiling and lower it back to your side. Repeat x 10 each arm.
C) The “Power Lifter” – Begin by sitting on a balance ball with your arms at your sides, palms facing up, and each hand holding a 5 lb weight. Keep your back straight and stick your chest out as far as possible. Bend both arms at the elbow to bring both weights slowly up towards your chest. Then, slowly lower both forearms, with your palms facing up, until both forearms are parallel to the ground. Repeat 10x.
Circuit 2 – Do 3x Through
D) The “Flapper” – Begin by standing on your mat. Bend your upper torso slightly forward, keeping your back straight. Rest your arms at your sides, with your palms facing behind you. Hold 3 lb weights in both hands. Keeping your arms straight, push them just a few inches behind you, and then return them back to your sides. Repeat nonstop for just 30 seconds.
E) The “Hinge” – Begin by standing on your mat with your feet together. Bend at your waist so that your torso is at a 45 degree angle to the floor. Keep your legs straight. Rest your arms at your sides with your palms facing each other. Hold 5 lb weights in both hands. Bend your elbows to bring the weights up towards your chest. And then extend your arms all the way so that your arms are parallel to the ground and you are holding the weights behind you. Bend your elbows again to bring the weights back towards your chest. Repeat 10x.
F) The “T” – Begin by standing on your mat with your arms resting at your sides. Palms should be facing each other. Hold 3 lbs weights in both hands. Lift both of your arms until they are fully outstretched to your sides at shoulder-height. Slowly lower the weights until they are back at your sides. Repeat 10x.
Circuit 3 – Do 2x Through
G) The “Pumping Iron” – Lay on your back on your mat. Raise your legs and bend your knees at 90 degrees. Extend both of your arms behind your head, wrapping each hand around a 5 lb weight. Lift the weights over your head, arms fully extended, so that you are holding them over your chest at a 90 degree angle to the floor. Slowly lower your arms back behind your head. Repeat 12x.
H) Do The “Pumping Iron” again, except begin with either arm outstretched at your sides with your palms facing the ceiling. As you lift the weights and bring them towards each other, the motion with your arms should look like a big triangle ending with your hands meeting above your chest.
I) Do The “Pumping Iron” again, except begin with your arms bent at the elbows and the weights held on either side of you at your chest. Then, lift the weights by pushing your arms straight up in the air. Your arms will be outstretched above your chest holding the weights.
Fitness Tip of the Day