4 Moves for Amazing Arms!

ginger-91 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!

Spartacus Workout 2.0 - Does It Work for Women?

The Spartacus Workout 2.0 is the latest version of the hugely popular Men's Health Magazine workout.  Rachel Cosgrove, C.S.C.S. and co-owner of Results Fitness in Santa Clarita, California designed this updated version to help  the stars of Spartacus - Gods of the Arena get in amazing shape before the new season.  One question you might have is why on earth I'd be doing a workout from Men's Health?  Men's Health is one of my favorite magazines. I love to review the buzz about certain workouts and a recent conversation with a physician friend of my prompted me to take a look at this program and check it out. This program consists of ten exercises performed in split circuits.  The first five exercises are done for 40 seconds with a 20 second rest; then the circuit is repeated for two sets or four times total.  The next five exercises are done in a similar fashion.  The entire workout takes approximately 40-45 minutes.

I've completed my first three workouts and so far I've experienced some muscle soreness but that's all.  The program requires a lot of endurance since you're doing things like jump squats (no joke!) but I've been jumping rope recently and it has helped me tremendously in this area.  The Buddy Lee jump ropes are a must-have!  The other training tool I use to assist me with the work and rest periods is the Gymboss - another must-have; you don't want to leave home without it!

Check out some of the trailer from the show. Ignore the blood and gore and just focused on the ripped bodies!

Next week I'll post my Week 2 experience.  I'm looking forward to another warrior week!