This Workout Can Overhaul Your Entire Upper Body – The Workout Girl

This Workout Can Overhaul Your Entire Upper Body

Seriously though, who wouldn’t want toned arms? The pickle jar that I couldn’t open last week will surely tell you that I need to tone up.  Sorry ladies, but doing 8 oz cocktails of lifting martinis from the table to your mouth isn’t going to cut it. (womp womp…)  The good news is that this workout will do the trick.  Do this workout a couple times per week and you’ll be on your way to tone bicep bliss…

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 (5 lb, 8 lb, 10 lb), medicine ball

Circuit 1 – Do 3x Through

A) The “I Feel Like Jane Fonda” – Stand with your feet a little more than shoulder-width apart, holding 8 lb weights in both hands.  Squat down, keeping your back as straight as possible.  As you stand up, take your right arm (and 8 lb weight!) and reach up and to the left, across your body.  As you return your arm to your right side, squat down again.  As you stand up this time, take your left arm and reach up and to the right, across your body. As you return your arm to your left side, squat down again.  Repeat 10x each side.

B) “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!)

C) The “Dip It N’ Rip It” – Sit in front of  your couch with your legs fully extended in front of you on the ground.  Put your hands up on the couch slightly behind you.  Now fully extend your arms to lift your torso and body up off the ground.  Your weight should be supported entirely by your hands and feet.  Hinge your arms at your elbows to lower your body down to just a few inches above the ground.  Repeat x 10.

Copy of circuit 1

Circuit 2 – Do 3x Through

D) The “Lift ‘N Cry” – Start out by standing up with your legs shoulder width apart and a 10 lb weight on the ground in between you legs, slightly in front of you.   Squat down. (Back straight! Ass out! Chest out!)  As you squat down, pick up the 10 lb weight with both hands.  Lift the weight to waist-height as you stand up out of the squat, and lower it back to the ground as you squat down again. Repeat 10x.

E) The “Crazy 8″ – Stand up straight holding a medicine ball with both hands.  Extend your arms as straight as possible, and lift the medicine ball up and to the right.  Now, trace a giant “figure 8″ with your arms while holding the medicine ball.  Return to starting position and repeat continuously for just 30 seconds.

F) The “Dodgeball” – Start by kneeling on the floor on both knees, holding a medicine ball at your chest and facing your friend (or a wall).  Thrust forward and throw the medicine ball with both hands from chest height outward to your friend (or against a wall).  Upon thrusting forward and throwing the ball, fall forward and do 1 push up. Repeat x10.

Copy of circuit 2

Circuit 3 – Do 2x Through

G) The “Bikini Body Builder” – Start out in a plank position as if you were to do a push up (your body should be off the ground except for your hands and toes).  Rather than have your hands on your mat on the ground, wrap each hand around a 10 lb weight.  Keeping your back straight and your butt as low as possible, alternate bringing each arm up off the mat to chest-level, hinging at the elbow.  If you’re doing this correctly, you should also feel your abs working.  Repeat x 10 each arm while alternating arms.

H)  The “Talk To The Hand” – Begin by standing on your mat holding 5 lb weights. Lift your arms out to your sides up to shoulder height. Slowly lower your arms back down to your sides.  Repeat 12x.

I) “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.

Copy of circuit 3


Fitness Tip of the Day

Want to burn more calories during your workout? Click here to find out how.

 

xoxo,

Workout Girl

 

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