What’s Up, Bicep? Haven’t Seen Ya In A While… – The Workout Girl

What’s Up, Bicep? Haven’t Seen Ya In A While…

When you hold your arms out to your sides and shake them, do you notice that the skin underneath your biceps shakes without abandon?  I call this the “Arm Alarm,” and it means that it’s time to tone up those arms so you can shimmy it up on the dance floor without worrying that you are shaking more than you want to…

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, 10 lb), balance ball

Circuit 1 – Do 3x Through

A) The “Amped Up Push Up” –  Begin in a position as if you are going to do a push up, except your feet are resting on a balance ball behind you.  Keep your abs tight and find your balance.  Now do 10 push ups.  Oh yeah, I went there.

B) The “Throw Your Hands In The Air” – Begin by standing on your mat.  Bend both of your elbows to hold 5 lb weights above each shoulder.  With control, extend your right arm straight overhead, and then return to starting position.  Then extend your left arm overhead, and return to starting position.  Repeat 10x each arm.

C) The “Heads Up” – Begin by standing on your mat.  Hold one 10-lb weight behind your head with both hands.  The weight should be held vertically with the ends of the weight facing the floor and the ceiling.  Using both hands, lift the weight straight up behind your head.  With control, lower it back behind your head.  Repeat 10x.



Circuit 2 – Do 3x Through

D)  The “Popeye” – Begin by standing on your mat with your arms extended out to your sides at shoulder height.  Holding 5 lb weights in each hand, bend your elbows to bring the weights in towards your head.  With control, extend your arms back out to your sides at shoulder height.  Repeat 10x.

E) The “Hinge” – Begin by standing on your mat with your arms resting at your sides.  Holding 5 lb weights in each hand, bend your elbows to bring your weights up towards your chest.  With control, return the weights to your sides.  Repeat 10x.

F) The “Punching Bag'” – Begin by standing on your mat with your arms resting at your sides.  Holding 3 lb weights in each hand, bend your elbows so that your hands are at your chest.  For 30 seconds straight, continuously “punch out” with alternating arms as fast and as hard as you can.



Circuit 3 – Do 2x Through

G) The “Stepping Up The Intensity” – Begin in a position as if you are going to do a push up, and position yourself on the ground in front of the bottom step of a flight of stairs.  Keeping your abs tight, place your left hand up on the step, followed by your right hand.  Then, return your left hand to the floor, followed by your right hand.  Repeat 12x.

H) The “Do The Dip” – Begin by sitting on the edge of your couch or the edge of a sturdy chair.  Place your hands on either side of you at the edge of your seat.  Walk your feet in front of you slightly and move your butt out off of the seat.  All of your weight should be supported by your feet on the ground and your hands on the edge of the seat. Lower your butt down below the seat a few inches and then return to seat level (without ever sitting down!).  Repeat these “dips” 12x.

I) The “Balance Buster” – Lay with your back on a balance ball.  Your knees should be bent at a 90 degree angle with your feet resting on the floor.  Your butt should not be on the balance ball.  Wrap both hands around one 10-lb weight.  Extend your arms back behind your head.  With control, bring the weight up overhead and towards your pelvis.  With control, bring the weight back behind your head.  Repeat 12x.




Fitness Tip of the Day

For any of your health and fitness goals, check out this mantra I love: “You don’t have to be great to start, but you do have to start to be great.” -Zig Ziglar

 

xoxo,

Workout Girl

 

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