Rule #1 for working out… NEVER skip a Monday!
So the weekend is over and it’s time to start the work week all over again! It’s very easy to get discouraged and hit the snooze button all the way through your allotted workout period! Trust me when I say that you will feel much better if you start the week out right! This means getting up and making time to get your workout in. You will feel a sense of accomplishment and set the tone for the rest of the day as well as your week!
I’ve received some emails asking for a great workout to tone those arms!
Here you go! 🙂
Regular Push Ups – 3 sets, 10 reps
Place your hands at shoulder width apart while keeping your hands, wrists and shoulders all in line. Lower down slowly and push back up slowly!
“V” Push Ups – 3 sets, 10 reps
Make a “V” with your hands (by touching the tips of each thumb and index finger to the other) instead of keeping them shoulder width apart (These will be more difficult). Lower down slowly and push back up slowly!
Weighted Dumbbell Lateral Raise – 3 sets, 8-10 reps
I use 15 pound weights for this entire workout but feel free to start with 5 pounders and work your way up! Stand with one weight in each hand by your sides. Raise your arms simultaneously out to the side! Fast on the way up, Slowly on the way down!
Dumbbell Front Raise 3 sets, 8-10 reps
Place your hands (palms face down) by your sides with a weight in each hand. While keeping your arms straight, Raise up so that your hands are straight out in front of you (Do not raise past your shoulders). Fast on the way up, slowly on the way down!
Bent Over Fly’s – 3 sets, 10-12 reps
Grab 2 dumbbells and bent over at the waist with your back flat, your knees at a SLIGHT BEND and your elbows at an angle, grip the dumbbells with both palms facing down… fly both arms out to the side at the same time until parallel with the floor. Lower slowly.
Hammer Curls – 3 sets, 8-10 reps
With a weight in each hands gripped so that your palms are facing in Curl up keeping your palms facing each other until one side of the weight almost touches your shoulder! Lower down slowly!
Tricep Dip w/ Leg Raise – 20 total (10 w/ right leg raised, 10 w/ left leg raised)
Start in the “crab” position. raise one leg so that your knees are together (one leg on the ground, one in the air) bend at your elbows so that you dip down…booty almost touches the floor! Then raise back up!
Tricep Dip + Toe Touch – 20 total (10 each side)
This is the same as a regular tricep dip with your hands and feet on the floor but after you lower down, you raise up and touch your opposite hand to opposite foot!
Weighted Push Up Alternating Row – 10 Total (5 each side)
Place weights on the ground so that you can grip them palms facing in. The motion is the same as a regular push up but on the way up, you row! Think down, row right! Down, row left!
Lower down once again (See step 2)
Hope you enjoy! This one will get ya! xo 😉