Workout Throwback: The Summer Dress Arm Workout – The Workout Girl

Workout Throwback: The Summer Dress Arm Workout

We’re gonna party like it’s 2014…with this killer arms workout from 2014, that is. Let’s do this.

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 (8 lb)

Circuit 1 – Do 3x Through

A) The “Round ‘N Round We Go” – Begin by standing on your mat holding 8 lb weights.  Extend both arms out to either side of your body at shoulder height.  With control, lower your arms to your sides.  Then, lift them back to shoulder height.  Repeat 15x.

B) The “Chicken Wing” – Begin by standing on your mat holding 8 lb weights with your palms facing towards your body.  Bend both elbows and point them out to the either side of your body. As you do, lift the weights up towards your chest. With control, lower the weights back down.  Repeat 12x.

C) The “Bicep Builder” – Begin by standing on your mat holding 8 lb weights with your palms facing away from your body.  With control, bend your elbows to curl the weights up towards your chest.  With control, slowly lower the weights back to starting position.  Repeat 12x.


Circuit 2 – Do 3x Through

D) The “Walk It Out” – Begin by standing on your mat.  Lower into a squat and place your hands on the mat in front of you.  ‘Walk’ your hands out in front of you until you are in a position as if you are going to do a push up.  Do 1 push up.  Then walk your hands back towards your leg until you are in a squat position again, and stand up.  Repeat 12x.

E) The “Inny or Outty?” – Begin in a position as if you are going to do a push up.  Move your left hand farther out to the left.  Then move your right hand farther out to the right.  Move your left hand back to starting position, and then move your right hand back to starting position.  Repeat 12x.

F) The “Dizzy Arms” – Begin by standing on your mat with your arms raised at shoulder height pointing out to your sides.  Trace small circles in forward direction with your arms for 30 seconds.


Circuit 3 – Do 2x Through

G) “Girly Push Ups” – Do 10 push ups, except have your knees on the ground. (Pssst…this makes the push ups easier…)  Repeat 10x.

H)  The “Party Pilates” – Begin in a position as if you are going to do a push up.  With control, lift your left hand off of the ground and slowly rotate your body 90 degrees to face sideways to the left until your left leg is resting atop your right.  Raise your left arm towards the ceiling and hold this position for 3 seconds.  Slowly return to a plank position.  Repeat this time by rotating 90 degrees to the right and raising your right hand in the air.  Repeat 10x each side, alternating sides.

I) The “Flattened Workout Girl” – Begin in a position as if you are going to do a push up.  Bend your elbows so you are resting on your forearms instead of your hands.  Hold this position for 1 minute.



xoxo,

Workout Girl

 

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