Who Else Wants Toned, Strong Arms? – The Workout Girl

Who Else Wants Toned, Strong Arms?

OK, I do actually realize (A) it’s January, (B) you are probably in the midst of a polar vortex, and (C) you definitely think it’s too early to be thinking about how you can get ‘tank top arms.’  BUT that’s where you’re wrong… if you start putting in the work now to stick to your fitness goals, you’ll totally be bikini ready well before Summer time.  Amiright?  I’m right.  Here’s a great workout to do, even once per week in addition to your regular workouts. You’ll likely be surprised how much more toned your arms can become over time.

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, 8 lb), medicine ball, balance ball

Circuit 1 – Do 3x Through

A) The “Do The Dip” – Begin by sitting on the edge of your couch with your arms at your sides.  Walk your feet out in front of you and scoot your butt off of the couch.  Your weight should be supported by your feet and your arms.  Bend your elbows to slightly lower your butt a few inches below the couch.  Then, unbend your elbows to return your butt to the same height as the couch cushions.  Repeat 12x.

B) The “Round ‘N Round We Go” – Begin by standing on your mat holding 3 lb weights.  Extend both arms out to either side of your body at shoulder height.  Trace large circles with your arms in a forward motion for 20 seconds.  Then, reverse your arms and trace backwards circles for 20 seconds.

C) The “Open Wide” – Begin in a position as if you are going to do a push up.  Then, move your right hand out farther to the right.  Next, move your left hand out farther to the left.  Move your right hand back to starting position, followed by your left.  Repeat 12x.

circuit 1

Circuit 2 – Do 3x Through

D) The “Real Balance Ball” – Begin in a position as if you are going to do a push up, except place your hands on a medicine ball instead of on the ground.  Hold this position for 30 seconds.

E) The “Power Pivot” – Begin by standing facing a balance ball that is placed in the corner of a room (so it is sturdy).  Hold an 8 lb weight in your left hand.  Raise your right arm out in front of you.  Bend at the waist until your right hand is resting on the balance ball in front of you.  Bend your left elbow to bring the weight up towards your chest.  Now, hinge at your elbow to push the weight back behind you.  Hinge at the elbow again to bring the weight back towards your chest. Repeat 12x, and then switch arms and repeat 12x more.

F) The “One-Armed Row” – Begin by standing facing a balance ball that is placed in the corner of a room (so it is sturdy).  Place both hands on the balance ball, and walk your legs backwards until you are in a push up position with your hands on the ball, instead of on the floor.  Position your wrists directly underneath your shoulders, and try to keep your body as flat as possible.  Holding this position, pick up an 8 lb weight with your left hand, remove your left hand from the ball, and let your left arm dangle in the air holding the weight. Keeping your arm as close to your body as possible, bend your elbow straight back to bring the weight up to just next to your rib cage.  With control, unbend your elbow to dangle your arm again.    Repeat 12x, and then switch arms and repeat 12x more.

circuit 2

Circuit 3 – Do 2x Through

G) The “Raise The Roof” – Begin by lying on your back on your mat.  Bend your knees to place your feet on the floor.  Extend your arms out to either side of your body, and hold 8 lb weights with your palms facing up towards the ceiling.  With control, lift both arms up towards the ceiling and in towards the center until both weights meet.  With control, slowly lower your arms to starting position.  Repeat 12x.

H)  The “Inny or an Outty?” – Begin in a position as if you are going to do a push up.  Place your right hand out father to the right.  Place your left hand out farther to the left.  Then, return your right hand to starting position, followed by your left. Repeat 12x.

I) The “Behind-The-Head Boogie” – Begin by standing on your mat holding a medicine ball straight up overhead.  With control, bend at your elbows to lower the medicine ball behind your head.  With control, slowly unbend your elbows to lift the medicine ball to starting position.  Repeat 12x.

circuit 3


Fitness Tip of the Day

We’re a few days into 2015… Click here to find out how to ensure you actually stick to your New Year’s resolutions this year.

 

xoxo,

Workout Girl

 

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