The Upper Body Overhaul – The Workout Girl

The Upper Body Overhaul

OK, girls.  It’s December, and that means you’re likely going to attend a couple of holiday parties in the upcoming weeks. Unless you’re Amish, I’m guessing that most of your holiday dresses will be showing some skin.  Sorry, but you can’t use  “Winter hibernation” as an excuse as to why you’re arms aren’t toned…they are still going to show! The good news is that I’ve created this tough arms workout to tone your upper body and give you a confidence boost to rock your sleeveless holiday dress.

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, 5 lb, 8 lb), medicine ball

Circuit 1 – Do 3x Through

A) 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.

B) The “Little Weights, Big Muscles” –  Begin by standing on your mat with your arms outstretched to your sides at shoulder-height.  Hold 3 lbs weights in both hands.  Trace small, tight circles with your arms in a forward direction for 15 seconds and then, without stopping, continue for another 15 seconds by tracing circles in the other direction (backwards).

C) The “Boxing Workout Girl” – Begin by standing on your mat with your elbows bent and your hands at chin height.  Hold 3 lb weights in both hands.  Alternating arms, “punch” one arm outward until your arm is fully extended.  Then, retract it back into your body as you punch out with the other arm.  Continue nonstop as fast as you can for just 30 seconds.

circuit 1

Circuit 2 – Do 3x Through

D) The “Flattened Workout Girl” – Begin in a position as if you are going to do a push up, except rest both forearms on the ground slightly in front of you.  Supporting all of your weight on your toes and forearms, hold this position for 1 minutes.  Keep your body as flat as possible.

E) The “Total Overhaul” – Begin by laying on your back on your mat. Bend your knees so that your feet are on the ground.  Keep your arms outstretched behind your head, holding a medicine ball.  Keeping your arms fully extended, bring the medicine ball up overhead and to your waist.  Slowly bring the medicine ball back up overhead to the ground behind your head.  Repeat 10x.

F) The “Balance Buster” – Begin in a position as if you are going to do a push up.  All of your weight should be supported by your hands and your toes.  Keep your body as flat as possible.  Rotate your body to the left, until you are facing sideways.  Outstretch your left arm up overhead, and balance your left leg on top of your right.  Hold this position for 3 seconds.  Return to starting position and then rotate to the right and do the same with your right arm.  Repeat, alternating sides, 6x each side.

circuit 2

Circuit 3 – Do 2x Through

G) The “Human’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.

H)  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.

I) The “Raise The Roof” – Begin by standing on your mat with your knees slightly bent and your legs shoulder-width apart.  Rest your arms at your sides, palms facing towards your body, and hold 8 lb weights in both hands.  Bend your elbows to bring the weights up towards your shoulders.  Then, rotate your wrists so your palms are facing away from you and lift the weights straight up over head.  Slowly lower the weights back to shoulder height, rotate your wrists and slowly return the arms to your sides.  Repeat 12x.

circuit 3


Fitness Tip of the Day

Turn your favorite holiday activities into a workout! Click here to find out how!

 

xoxo,

Workout Girl

 

Discussion

No comments yet.

Post a comment

Join Our Free Email List

Want Our Newest Workouts?

Shop by The Workout Girl

Shop by The Workout Girl

What’s Hot Right Now

Build An At-Home Gym

Click here to check out what you need to create a gym at home.

Check Me Out on FabFitFun.com

Check out my columm 'Workout Wednesdays' on FabFitFun for weekly fitness tips, tricks, 'n tidbits.