Usually, when a woman wants to get fit, she doesn’t want to ‘bulk up.’ She just wants to look lean and toned. This workout uses many reps with relatively light weight to tone your arms, and help you to look even more fit and sexy than you already do. These exercises target your biceps, triceps and shoulders for an all-over arm workout that can help to boost your confidence and make you feel as great as you look!
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 (5 lb)
Circuit 1 – Do 3x Through
A) The “Pumping Iron” – Lay on your back on your mat holding 5 lb weights. 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. Slowly lower your arms back to starting position. Repeat 12x.
B) “Party Pilates” – Start out in a position as if you were going to do a push up. Lift your left arm and rotate your body so that you’re balancing on your right arm, your body is facing the wall, and your left leg is resting on top of your right leg. Extend your right arm fully and hold your left arm up in the air as high as possible. Look straight out at the wall and hold this position for just 3 seconds. Then switch sides. Repeat, 10x each side.
C) The “Amped Up Push Up” – Begin in a position as if you are going to do a push up. Then, move your hands so that they are wider apart. Now do 10 good push ups.
Circuit 2 – Do 3x Through
D) “Here Comes the Hot Stepper” – Lay on your stomach on your mat on the ground in front of a first step of a flight of stairs, a piece of hard case luggage, or a stack of large coffee table books (approx. 6″ high)…Make sure it is stable!!! Prop yourself up on your mat with your toes and arms so that you are in a position like you are going to do a push up (your body should be off the ground, except for your hands and toes). Keep your back straight and your butt as low as possible. Now put your right arm up on the step, followed by your left. Then put your right arm back on the ground, followed by your left. Repeat x 20.
E) The “Robot” – Begin by standing in front of your coffee table or in front of a balance ball that is stabilized against the wall. Hold a 5 lb weight in your right hand. Hold both of your arms outstretched in front of you at chest-height. Bend your torso until your arms reach the top of the table/balance ball. Keep your left hand on the table/balance ball. Hinge your right arm at the elbow, drawing the weight into your chest. Now, extend your right arm behind you with the weight. Bend at the elbow to return the weight to your chest. Repeat 10x and then do the same by holding the weight in your left hand and resting your right hand on the table/balance ball.
F) “Layin’ the Smack Down” – While holding 5 lb weights, lay back with your shoulders and upper back resting on a balance ball. Your knees should be bent in front of you at a 90 degree angle, with your feet on the ground. Start by holding 5 lb weights behind your head. Keeping your arms extended the entire time, bring the weights over your head towards the ceiling, and then back behind your head. The weights should be horizontal again for this exercise. Do this exercise with slow, controlled motion. Repeat 10x.
Circuit 3 – Do 2x Through
G) The “Talk To The Hand” – Stand up on your mat holding 5 lb weights at your sides. With control, lift your arms out to either side of your body. Then, slowly lower the weights back down. Repeat 12x.
H) The “Power Pusher” – Begin by holding 5 lb weights just above your shoulders. With control, lift the weights straight up overhead. Then, slowly lower them down to just above your shoulders. Repeat 12x.
I) The “Ho-Down” – Stand up straight holding 5 lb weights at your sides. Bend your elbows to lift the weights in and up towards your chest. Return your arms to your sides. Repeat 12x.
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