Personally, I think arms tell a lot about a person. Both on a Men or a Women. It shows work, discipline, and activity level. (At least I think I see that)
Especially when they are beautifully sculpted and toned and tanned.
So that is why I will be sharing a KILLER arm workout the second day of the
Sweet and Fit Holiday Challenge.
KILLER ARMS
WORKOUT
20 FORWARD ARM CIRCLES
(stand feet shoulder width apart, arms out straight to a "T", make a circular motion forward. Make sure you have a controlled motion)
(stand feet shoulder width apart, arms out straight to a "T", make a circular motion forward. Make sure you have a controlled motion)
20 BACKWARD ARM CIRCLES
(stand feet shoulder width apart, arms out straight to a "T", make a circular motion backwards. Make sure you have a controlled motion)
(stand feet shoulder width apart, arms out straight to a "T", make a circular motion backwards. Make sure you have a controlled motion)
25 STANDING SHOULDER PRESS
(stand feet shoulder width apart, arms at a "T", keep arms tight, push up fast, slowly lower)
(stand feet shoulder width apart, arms at a "T", keep arms tight, push up fast, slowly lower)
35 BICEP CURLS
(stand shoulder width apart, start with arms at side, bring both up to chest, and lower slowly)
(stand shoulder width apart, start with arms at side, bring both up to chest, and lower slowly)
20 HALFWAY ARM CURLS- HIPS TO 90
(stand feet shoulder width apart, start w/ arms straight down and bring up to a 90 degree angle.
20 HALFWAY ARM CURLS-90 TO CHEST
(stand feet shoulder width apart, start w/ arms at 90 degrees and bring up to chest. back down to 90)
(stand feet shoulder width apart, start w/ arms straight down and bring up to a 90 degree angle.
20 HALFWAY ARM CURLS-90 TO CHEST
(stand feet shoulder width apart, start w/ arms at 90 degrees and bring up to chest. back down to 90)
35 FAST ALTERNATING BICEP CURLS
(stand feet shoulder width apart and alternate bicep curl arms)
(stand feet shoulder width apart and alternate bicep curl arms)
10 ROTATORS
(stand feet shoulder width apart, arms bent at 90 degrees, rotate arms out and back in)
(stand feet shoulder width apart, arms bent at 90 degrees, rotate arms out and back in)
{REST 30 SECONDS}
20 STANDING SHOULDER PRESS
(stand feet shoulder width apart, arms at a "T", keep arms tight, push up fast, slowly lower)
(stand feet shoulder width apart, arms at a "T", keep arms tight, push up fast, slowly lower)
35 FULL TRICEP EXTENSIONS
(stand feet shoulder width apart, bend knees, lean chest forward, bring arms up to a 90 degree angle, straighten both elbows out behind you. Bend back to 90 degrees. Repeat)
(stand feet shoulder width apart, bend knees, lean chest forward, bring arms up to a 90 degree angle, straighten both elbows out behind you. Bend back to 90 degrees. Repeat)
15 TRICEP EXTENSION RAISES
(in the same position as a normal extension, raise your arms 2-3 inches higher)
(in the same position as a normal extension, raise your arms 2-3 inches higher)
15 TRICEP EXTENSION HUGS
(in extension position, hug your arms in towards each other)
(in extension position, hug your arms in towards each other)
35 ALTERNATING TRICEP RUNS
(running motion)
(running motion)
{REST 30 SECONDS}
10 PUSHUPS
10 TRICEP DIPS
10 TRICEP DIPS (RIGHT LEG UP)
10 TRICEP DIPS (LEFT LEG UP)
35 FRENCH PRESSES
40 ALTERNATING FRENCH PRESS
{REST 3 MINUTES}
REPEAT THE WHOLE ARM CIRCUIT 2 MORE TIMES FOR BEST RESULTS.
MAKE SURE YOU'RE DRINKING LOTS OF WATER AND FOCUS ON YOUR BREATHING DURING THE EXERCISES.
ENJOY THE BURN! BUT MORE SO, ENJOY YOUR SEXY ARMS AFTERWARDS.
-WHIT
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