I feel badly I have neglected my blog for the past few weeks. Work has been crazy and I’ve had relatives visiting on the weekends, which makes it difficult for me to get into the kitchen to create. I’ve got a list of things I need to get working on, though. For now, however, I’d like to share a great arm workout with you. I’ve been meaning to get around to posting some workouts for you, so I’m taking this opportunity to do so. For some women, baby weight falls right off. After it took me close to 2 years to slowly lose 60 pounds, only to gain it back when I was pregnant with Zoey, I knew it was going to be a tough battle. So, here I am, with 19 pounds to go. It’s been a long 7 months of working my bum bum off to get back to my size 8’s – with a goal of my size 4’s in mind. I really wanted to fit back into them by my birthday (May 22nd) but considering I still have 20 to go and it’s the beginning of April, I’m hoping by Zoey’s first birthday it will be gone, and I’d be happy with that. This is what I looked like just a few weeks after having Zoey (not very flattering).
And now, in my size 8’s!
The one thing I’ve changed since I was given the okay to work out is lifting very heavy. I have always lifted weights, but never to the point where I could barely make it through the last set. I’ve seen some great changes to my waist line since I’ve done so, and I know it’s making a huge difference. I also go to crossfit, which has helped so much! (see my post on crossfit here)!
So I’d like to share with you this awesome arm workout I do once or twice a week. I am also running (I just signed up for a full marathon in October, with a few half marathons along the way), and I go to yoga 1 or 2 days a week. I try to get to the gym 4 days a week, with running and yoga in between. I’m keeping the miles light for now, 3/4 when I go out for runs in the middle of the week (I’ve even done a few 4:30am runs with a headlamp)! And my longer run on Saturday or Sunday.
Anyways! Here is what an awesome arm day looks like for me:
1500-2000 meters of rowing (I take breaks after 500 m, so it usually takes me 10 min to row) for warm up
Use whatever weight you feel comfortable with! I do this 4 times through, and go between 8 and 12 reps depending on how heavy my weights are. I typically do not rest in between sets, I go right back into rotation unless I’m stopping for water. *click the name of the exercise, it will bring you to a tutorial link*
- Lateral Raise (I do to the front & to the side & count that as one)
- Tricep Overhead
- Biceps Curl (dumbbell or bar)
- Hammer Curl
- Plank Row (get in an ab workout while you’re at it!)
- Dumbell Shrug
- Push Press (with dumbbells or bar)
- Tricep Dips
- Push Ups (there are lots of variations to this to target different parts of the arms)
- Skull Crushers
I always like to end with “Flowers” by Moby and plank. It’s a great way to boost your endurance and strengthen your ab muscles! I haven’t found a good video for it on you tube, so I’m going to make my own to post here soon! (But if you google it you’ll get the idea).
I hope this awesome arm workout was helpful! Would you like to see more workouts posted here in the future?