Strong, Sexy Arms Training Plan: Weeks 1-3

Strong, Sexy Arms Challenge: Dynamic Warm Up

When you're crunched for time—ahem, always—it's tempting to skip the warm up and dive right in to your workout. But that's a bad idea. Among other things, warming up lets your muscles and cardiovascular system know what's coming. As a result, you're not only less likely to get injured, but you're also less likely to feel sore the next day.

This dynamic warm up gets your blood flowing and prepares your whole body for a great workout. Plus, it takes less than 10 minutes to complete No excuses!

1: Forward Lunge, Elbow to Instep, Torso Rotation
Sets: 1
Reps: 5-6 on each leg

  • Stand tall with your arms at your sides.

  • Brace your core and lunge forward with your right leg.

  • As you lunge, lean forward at your hips and place your left hand on the floor so that it's even with your right foot.

  • Place your right elbow next to the instep of your right foot (or as close as you can), and hand for 2 seconds.

  • Next, rotate your torso up and to the right and reach as high as you can with your right hand.

  • Now, rotate back and place your right hand on the floor outside your right foot, then push your hips upward. That's one rep.

  • Step forward with your left leg and repeat.

2: Low Side-to-Side Lunge
Sets: 1
Reps: 5-6 on each leg

  • Stand with your feet set about twice shoulder-width apart, your feet facing straight ahead.

  • Clasp your hands in front of your chest.

  • Shift your weight over to your right leg as you push your hips backward and lower your body by dropping your hips and bending your knees.

  • Your lower right leg should remain nearly perpendicular to the floor.

  • Your left foot should remain flat on the floor.

  • Without raising yourself back up to a standing position, reverse the movement to the left. Alternate back and forth.

3: Side-Lying Thoracic Rotation
Sets: 1
Reps: 5-6 on each leg

  • Lie on your left side on the floor, with your hips and knees bent 90 degrees.

  • Straighten both arms in front of you at shoulder height, palms pressed together.

  • Keeping your left arm and both legs in position, rotate your right arm up and over your body and rotate your torso to the right, until your right hand and upper back are flat on the floor.

  • Hold for 2 seconds, then bring your right arm back to the starting position.

  • Complete the prescribed number of reps, then turn over and do the same number for your other side.

4: Wall Slide
Sets: 1
Reps: 5

  • Lean your head, upper back, and butt against the wall.

  • Place your hands and arms against the wall in the “high-five” position, your elbows bent 90 degrees and your upper arms at shoulder height.

  • Keeping your elbows, wrists, and hands pressed into the wall, slide your elbows down toward your sides as far as you can. Squeeze your shoulder blades together.

  • Slide your arms back up the wall as high as you can while keeping your hands in contact with the wall.

  • Lower and repeat.

5: Inchworm
Sets: 1
Reps: 3-4

  • Stand tall with your legs straight and bend over and touch the floor.

  • Keeping your legs straight, walk your hands forward.

  • Then take tiny steps to walk your feet back to your hands. That's one repetition.

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