Our Favorite Arm Workout

Posted by on Jul 19, 2013 in Featured, Fitness

About a month ago Sarah told me she found a great arm workout that she was doing a few times a week so I asked her to send it to me.  I’ve been doing it about 4 days a week for the past month and I love it!  I can already see more definition in my arms and shoulders and feel stronger.  There are 7 moves and you do 15 repetitions of each.  The whole workout takes 10-15 minutes, depending on how slow you are and if you take any breaks in between.  I use 5 pounds weights, but you should use what best suits your current ability.  If you haven’t worked your arms for awhile you may want to do 3 pounds weights for the first week, and if you’ve been working out try 8 pounds.  I’ve been doing about 30 minutes of cardio each day and then alternating days with this arm workout and a leg workout.  I would definitely suggest doing cardio in addition to this workout, even if all you have time for is a brisk 15 minute walk.  Don’t forget to take pictures and measurements before you start so you can track your progress!  Have fun and let us know what you think!

(Source: This workout was taken from yahoo.com  See the link to the original article at the bottom of this page)

 

Arm Toner #1: V Plie Raise Targets: arms, shoulders, upper back and legs

Repetitions: 15

 

 

This move not only sculpts your shoulders, it also targets your upper back (to help you look killer in that strapless dress) too. The addition of the plie squat engages your lower body muscles, and more muscles worked at once mean more calories burned, all leading to faster fat loss.
Holding onto your weights, start standing with your feet positioned about three feet apart, with your knees and toes pointing out about 45 degrees. Extend your arms down in front of your thighs, palms facing in [as shown in photo A]. Lower into a plie position by bending your knees, pointing them out straight over your toes, as you raise both arms overhead into a wide ‘V’ position [as shown in photo B]. Slowly lower arms as you stand back up out of your plie, returning to start.

Arm Toner #2: Triceps Kickbacks Targets: Triceps, back

Repetitions: 15

 

Get rid of arm flab with this triceps-targeted move, and you’ll also work the muscles that line your spine in your back to help improve posture, all of which can lead to a slimmer appearance.
Start standing with your feet hip width apart, knees slightly bent, with a weight in each hand. Bend your elbows by your sides, pulling your arms to the outsides of your ribcage. Hinge forward from your hips, keeping your spine straight, and bring your body forward at a 45-degree angle [as shown in photo A]. Extend your arms behind you, turning your palms up to the ceiling as you extend your elbows s [as shown in photo B]. Bend arms back in by sides and then repeat.

Arm Toner #3: Biceps Curl and Front Press Targets: biceps, shoulders

Repetitions: 15

 

 

This two-in-one toner hits the front of your arms and shoulders and develops the functional upper body strength you need to lift and carry heavy objects (like your child or heavy purse) around during your busy day.
Start standing with your feet hip width apart, knees slightly bent, arms by your sides with a weight in each hand. Bend your elbows and curl the weights in towards your body, turning your palms up as you lift [as shown in photo A]. Next, extend your arms out in front of your chest, turning your palms down as you reach [as shown in photo B]. Bend your arms back into your curl position, and then lower arms back down to your start position.

Arm Toner #4: 90-Degree Raise Targets: shoulders Repetitions: 15

Toned arms start with strong shoulders. This move helps strengthen the shoulder muscles from the inside out, building a strong foundation for your upper body strength.
With your weights in hand, arms by your sides, stand with feet hip width apart [as shown in photo A]. Raise your left arm up directly in front of your shoulder, and your right arm up to the side of your shoulder (your arms should be fully extended at about a 90-degree angle), palms facing down [as shown in photo B]. Lower both arms down by your sides, and then repeat, switching sides (lift the right arm in front, left arm to the side). Repeat 15 times in total, changing sides each time..

 

Arm Toner #5: Standing Shoulder Fly Targets: shoulders, chest, biceps Repetitions: 15

Work multiple muscles – including the ‘cleavage’ muscles in your chest – with this move.
Start standing with your feet hip width, knees slightly bent and weight in each hand. Bend elbows about 90 degrees, and raise both arms out to the sides (your arms should resemble a goal post in this position), brace your abs in tight [as shown in photo A]. Maintaining the 90-degree angle with your elbows, bring your arms together in front of your chest, without letting your elbows drop below shoulder level [as shown in photo B]. Open arms back out to sides and then repeat.

 

Arm Toner #6: Reverse Curl & Side Press Targets: biceps, forearms, shoulders Repetitions: 15

You’ll hit the biceps and shoulder with this move, and the position of your hands during this exercise also helps to develop the often-neglected (but important) muscles in your wrist and forearms.
Start seated with legs crossed, with a weight in each hand, spine straight. With your palms facing down, bend both elbows and curl weights in closer to your sides [as shown in photo A]. Next, extend both arms out to the sides at shoulder height, palms still facing down [as shown in photo B]. Return your arms to the curl position and then lower weights to the floor and return to start.

 

Arm Toner #7: Kneeling Plank Ups Targets: triceps, abs

Repetitions: 15

 

 

This exercise is an effective alternative to the sometimes wrist-straining tricep dips exercise — and you won’t need any extra weight to challenge your arms with this move.
Begin kneeling on all fours on the ground. Position your hands directly under your shoulders, and bring your knees together under your hips [as shown in photo A]. Next, bend both elbows and lower them to the floor, keeping your abs braced in tight and your back straight [as shown in photo B]. Press your body back up to your start position. Be careful not to rock your weight forward and back during the movement – lower your body straight and down and up for maximum triceps toning.

Source: http://ca.shine.yahoo.com/tone-arms-7-days-yes-possible-161552396.html

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