OK, so you can’t do a pull up. That doesn’t mean you can’t flex “your guns.” We’re going to tone those arm muscles so people know not to mess with the “gun show.”
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 blast 3 of your favorite jams and dance around. 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. Take 10 minutes to stretch after every workout.
It’s OK if this workout is challenging for you… it will get easier, I promise!
-free weights (3 lbs, 5 lbs, 8 lbs, 10 lbs)
Circuit 1 – Do 2x Through
A) 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.
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) “Girly Push Ups” – Do 10 push ups with your knees down on your mat. (Pssst…this makes the push ups easier! Sweet!) Your back should be as flat as possible and your hips and weight should be forward.
D) 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.
E) The “Talk To The Hand” – Stand up with your arms fully extended out to the side at shoulder-height. Hold 3-lb weights in each hand. Do continuous arm circles with your arms going forward for 30 seconds, and second set of continuous arm circles with your arms going backwards for another 30 seconds. The circles should be small, with a diameter of only a few inches.
F) 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.
G) The “Mime In A Box” – Stand up straight holding 5 lb weights and with your feet shoulder-width apart. Lift your arms straight out in front of you to chin-height. Then move both of your arms so they are at the sides of your body, fully extended. Then return your arms down at your sides. Repeat x12.
H) 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 x 12.
I) The “Raise The Roof” – Stand up straight holding 5 lb weights just above your shoulders. Fully extend your arms towards the ceiling and lift the weights. Lower the weights to return your hands to just above your shoulders. Repeat x 12.
Give your muscles a rest! Alternate muscle groups when doing workouts in succession. For example, if you do a workout that focuses on your legs and butt one day, the next time you work out you can focus on your arms or core.