Fitwell Training Solutions

Curling Iron for your body... not just your hair

• 4 Moves for Amazing Arms!

  Posted on March 24th, 2011

  

  As you enter your 40s, your arms can start to take a new shape - “bat-wings.” Unfortunately, arms, especially your triceps are one of the top areas where fat accumulates as you age. Get a jump-start on sleek arms by adding these moves to your workout. In this circuit workout you’ll work opposing muscle groups to speed up your results. In four weeks you’ll have more definition and you’ll be well on your way to wearing your sleeveless favorites!

  Amazing Arms Workout
  *Perform each exercise once and quickly move to the next exercise.

  Push-ups
  Place arms slightly wider than shoulder width apart. Lower yourself until your elbows are pointing straight out to each side. If you’re new to push- ups, perform on the wall and move to the floor as you get stronger. Perform 2 sets of 8-15 reps.

  Stability ball arm curls
  Choose the right size ball for your height; 55cm-75cm ball. Sit on the ball with legs wide apart. Grab some free weights between 5-15 pounds. Begin with arms down by your side. Turn palms outward and raise weights to the top of your shoulders. Squeeze your biceps at the top of each lift. Perform 2 sets of 8-15 reps.

  Standing lateral raises
  Grab free weights between 3-10 pounds. Stand with arms down by side. Raise your arms straight out until they’re shoulder height.  Hold, lower, and repeat. Perform 2 sets of 8-15 reps.

  Rear Delt (Shoulder) Raise on Stability Ball (shown in photo above)                                                                                                          Place your knee on a stability ball for an unstable “bench.”  Place ball against the wall for extra security if necessary.  With the opposite arm lift the weight out to your side.  Hold and slowly lower the weight, repeat.  Perform 2 sets of 8-15 reps.  *Avoid lifting higher than your shoulder and make sure you can see the weight out of the corner of your eye.
  

  I’d love to hear your experience with my amazing arms program. How did you feel after the program?  Stronger? More confident?  What outfit did you choose for that special occasion that showed off your amazing arms?

  A special shout out goes to my client Ginger (see photo).  She wanted amazing arms and worked hard to get them!

  Posted by valerie