Build Better Biceps – The Workout Girl

Build Better Biceps

Alright, you’re thinking, “Workout Girl, if I keep lifting weights, am I gonna look like one of those super bulked up can’t-tell-if-it’s-a-man-or-a-woman-because-they-have-so-many-bulging-muscles weight lifter?”  Fear not, dear reader!  Low weight (we will only ever use a maximum of 10 lbs) with many reps tones and builds lean muscle mass! That means it’s actually possible for that random flab that jiggles when you shake your arm to disappear! It’s like magic.  You’re welcome.

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… if you do these workouts 2-3x per week, you’ll likely be dominating this workout in no time!

Equipment:

-free weights (3 lb, 5 lb, 8 lb, 10 lb), medicine ball, balance ball

Circuit 1 – Do 2x Through

A) The “Rocky” – Stand in front of a flight of stairs holding 3 lb weights.  As fast as you can, put your left foot on the first step, followed by your right, and then lower your left foot back on the ground, followed by your right.  Pump your arms while doing this move.  Do this continuously for 30 seconds.

B) The “Very Peppy Cheerleader” – Stand with your feet together, holding 3 lb weights.  Lift your left knee up to your chest.  As you lower your left leg to the ground, lift your right knee up to your chest.  Repeat continuously for 30 seconds, alternating legs as fast as you can and pumping both of your arms.

C) The “Jumping Bean” – Stand with your feet together. Jump (with your feet together!) a foot in front of you.  Jump back to starting position.  Jump to the left, and return to starting position.  Then do the same to the right and behind you.  Repeat continuously as fast as you can for 30 seconds.  Are you sweaty yet???



Circuit 2 – Do 3x Through

D) 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.

E) 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.

F) “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!)




Circuit 3 – Do 3x Through

G)  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.

H) 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.

I) The “Pumping Iron” – Sit up straight on a balance ball.  Keep your abs tight.  Hold 8 lb weights just above your shoulders and lift directly up overhead until both arms are fully extended.  Lower your arms to just above your shoulders and repeat x 10.



Fitness Tip of the Day

If your fitness goals involve weight loss, always pay close attention to the serving size when buying packaged foods.  A quick glance at the nutrition label may say 200 calories, but then on closer inspection there could be 4 servings in one package… that’s 800 calories for that 1 meal you were about to buy!  Tricky!

 

xoxo,

Workout Girl

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