Hey guys,
Welcome to this weeks edition of motivational mondays. Today we are going to focus on our arms. Make sure that you are keeping good form to avoid injury and watch the video below to learn the correct form for the exercises and also show you the exercises you may not be familiar with!
Enjoy, and please feel free to email suggestions if there is something you want to see/learn.
1. ARM WORKOUT
Bicep Curls- 4 sets of 10-12
Hammer Curls- 4 sets of 10-12
Lateral Raises- 3 sets of 12
Front Raises- 3 sets of 12
Shrugs- 20
**Repeat this circuit 3 times, resting only 90 seconds in between the circuits**
2. Do a total of 50 pushups- complete 10 at a time and rest 60 seconds in between.
3. Complete an arm burnout...
Start out doing 10 bicep curls with the heaviest weight you can...after you have completed 10, you will do 5 of each weight lower, all the way through to the lightest weight.
EX:
30 pound dumbbell- 1 set of 10 reps
25 pounds- 1 set of 5
20 pounds- 1 set of 5
15 pounds- 1 set of 5
12 pounds- 1 set of 5
10 pounds- 1 set of 5
8 pounds- 1 set of 5
5 pounds- 1 set of 5
**you are done....do not repeat this exercise**
4. STRETCH
give your arms a good stretch, they WILL be sore tomorrow!!!
**OUTFIT: Victoria Secret tank in lime green, Nike running shorts in black, Nike blue medium support sports bra, Nike lunar blue/lime green shoes**
VIDEO NOTES
For the "shoulder shrug" exercise, i do mine a little different and modified for beginners, in a half circle motion. If you are a male or advanced....for the shrug exercise, hands down in hammer curl position and jut lift towards your ear straight up, hold 2 seconds and down again. You can follow the example, but just do an up/down motion instead of 1/2 circular. Thanks for the questions about this exercise!
Welcome to this weeks edition of motivational mondays. Today we are going to focus on our arms. Make sure that you are keeping good form to avoid injury and watch the video below to learn the correct form for the exercises and also show you the exercises you may not be familiar with!
Enjoy, and please feel free to email suggestions if there is something you want to see/learn.
1. ARM WORKOUT
Bicep Curls- 4 sets of 10-12
Hammer Curls- 4 sets of 10-12
Lateral Raises- 3 sets of 12
Front Raises- 3 sets of 12
Shrugs- 20
**Repeat this circuit 3 times, resting only 90 seconds in between the circuits**
2. Do a total of 50 pushups- complete 10 at a time and rest 60 seconds in between.
3. Complete an arm burnout...
Start out doing 10 bicep curls with the heaviest weight you can...after you have completed 10, you will do 5 of each weight lower, all the way through to the lightest weight.
EX:
30 pound dumbbell- 1 set of 10 reps
25 pounds- 1 set of 5
20 pounds- 1 set of 5
15 pounds- 1 set of 5
12 pounds- 1 set of 5
10 pounds- 1 set of 5
8 pounds- 1 set of 5
5 pounds- 1 set of 5
**you are done....do not repeat this exercise**
4. STRETCH
give your arms a good stretch, they WILL be sore tomorrow!!!
**OUTFIT: Victoria Secret tank in lime green, Nike running shorts in black, Nike blue medium support sports bra, Nike lunar blue/lime green shoes**
VIDEO NOTES
For the "shoulder shrug" exercise, i do mine a little different and modified for beginners, in a half circle motion. If you are a male or advanced....for the shrug exercise, hands down in hammer curl position and jut lift towards your ear straight up, hold 2 seconds and down again. You can follow the example, but just do an up/down motion instead of 1/2 circular. Thanks for the questions about this exercise!
