May 23, 2013

My 8 minute Arm Workout

Jiggle WHAT!?

Now that it’s officially swimsuit, sundress, and tanktop season, it’s about time we checked out our triceps.

As I slowly approach 30, I notice my metabolism isn’t quite what it used to be. My firm muscles aren’t quite what they used to be either.

I fondly remember the days when I lifted once or twice a week, a few crunches here and there, and everything was fine and tight. Jeans not fitting right? I’d skip dessert for a week and add an extra run. Done and done. Sigh, I miss my 22 year old self.

While all is not completely lost, it now takes a lot more to get my body where I would like it. These days, I exercise more to de-stress and feel better, but I don’t kid myself that vanity doesn’t play a role as well.

The following are my favorite, quick exercises to re-firm and ready up. Do them to fatigue- that’s important. Our bodies change when they are challenged. Most of my clients stop when they get tired- then they complain that they aren’t seeing ‘results’. Yes! You have to go to the point of fatigue, that moment when you say ‘oh my goodness, I truly can’t do anything more without compromising form.’ That’s the secret.

Tricep Dip

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You can do this on a step, on your coffee table, or on a bench. Place arms next to your side, finger tips facing out. Elbows go straight back and you lower yourself down. Make sure you are using your triceps to lower you, not your hips.

Ready for a challenge? Walk your legs out and/or alternate raising your legs. Do until fatigued, 2-3 sets.

Alternate L Extension

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Let’s get fancy with the traditional deltoid raise, shall we? Start either way, one arm facing the side, the other facing front. Use your deltoids (shoulders) and raise to shoulder height. Take your time, don’t use your back and swing your ams. Really engage your delts and slowly raise and lower.

When you return to start, switch arms- the arm facing the side arm now faces front, the arm facing the front now faces the side. Repeat, repeat, repeat.

Pilates Pushup

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Start in a pushup position- I do a tricep pushup here since those need more work for me than my biceps/pecs. Use your triceps and lower yourself until your elbow is in line with your shoulder. Press up into a plank pose and pull your belly button into your spine. Keep your core engaged and slowly walk your arms back to your feet. Stand up and repeat, walking your arms back out to a plank post; pushup; repeat.

Bicep Curl with overhead extension

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The pictures say it all. Bicep curl with an underhand grip, rotate your palms and press up to the ceiling. Lower your arms to your shoulders, rotate and uncurl. Repeat.

Alright, let’s hear it- what are your favorite arm exercises?

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    1. Kiersten @ Oh My Veggies
      June 4, 2013 AT 5:54 pm

      Thank you for posting this! I hate my arms, but I don’t quite know how to get them in shape, other than planks and push-ups.

      1. DK
        June 10, 2013 AT 3:41 pm

        Thanks Kiersten! Hope you enjoyed them!

    2. Elle
      May 29, 2013 AT 12:52 pm

      Alex, these are some wonderful exercises.

      An important part of any exercise routine is a combination of repetitions and changing things.

      Our bodies get used to doing the same thing over and over again and then you do not see the results as fast as you might want.

      I like to vary up my routine on a day to day basis. Not only does this make my muscles happy, it also makes me happy by giving me a lot of variety.

      Since I have started this neither me, or my muscles, have been bored! I will definitely be implementing some of these in to my next exercise time.