Posts Tagged ‘Arms’

image_pdfimage_print

Arm Tabata Workout

sporty woman from the back flexing her biceps

This workout will get your shoulders, chest, biceps and triceps warmed up and feeling nice and tingly (I’m trying to be nice – tingly really means achey tomorrow!) This is really going to help improve your upper body strength and give you fantastically toned and defined arms. Don’t worry – it’s not going to make you look like Arnie! Just a bit of sculpting in place of those banished bingo wings!

Remember if you want to make this a great workout, take 1 minute rest and then repeat this circuit again until you’ve done it four times!

Love Roo xx

Recommended for you

        »  Christmas Gifts for a Fashionista
        »  My Vitamins
        »  How to Eat a Healthy Breakfast
        »  Packing for a Mexican Holiday
        »  Courgette Pizza Base
This site is using SEO Baclinks plugin created by Locco.Ro

Focus T25 Review – Days 10 & 11

Day 10 – Speed – I am absolutely stoked about how I nailed this one! Compared to last week where I barely made it, I felt like I rocked this one! I was keeping up with the T25 team (I may not have looked as great as they did but I was definitely in time) As I had mentioned before my body is made for comfort and not for speed so I approached this workout with determination to prove that theory wrong and I have! It’s mind over matter! Woo!! Go Roo!

Day 11 – Cardio – The difficulty of doing an exercise program which requires you to do a workout every night is making a decision of whether or not to break other commitments and trying to live a life outside of the program. After my friend had a baby I promised I would be her running buddy to help her lose her baby weight. We started doing this a few nights a week and I really enjoy it, it’s fun to train with someone, I enjoy being the support for someone else, and I wouldn’t feel safe running on my own in the evening and wouldn’t want my friend to have to do that either. So there are a few reasons why I am not willing to give up running but the difficulty is the energy spent doing this depletes the energy that I can throw in to Focus T25, and then trying to fit this in alongside the 25 minute workout (50 minutes on Friday!) So I have cut down on the number of times I run during the week whilst I complete this program but when I do run and do Focus T25 afterwards I am mainly sticking to the modifier workout. Otherwise I find my body is too tired and I get the muscle shakes (picture Elvis’ leg uh-huh and that’s what mine look like about 5 minutes in!) and I can’t keep that focus and control. Hopefully as the weeks go on my fitness will improve to a level where I can throw myself into the full workout after a run and still be breathing at the end of it!!

Love Roo xx

This site is using SEO Baclinks plugin created by Locco.Ro

Focus T25 Review – Days 8 & 9

Day 8 – Cardio – This was a good workout to start the week by getting my heart racing and the blood pumping through my body. It definitely feels like it’s set my motivation and determination levels high. As per usual it is not easy but it’s definitely becoming less of a struggle.

Day 9 – Total Body Circuit (barely made it) – It’s becoming really apparent that my arms are not as strong as I need them to be to be able to do well at this workout. When it comes down to doing the floor / plank work the only place that I am really aching is in my shoulders and struggling with holding my body weight with my weedy little arms. This is disappointing as I am not getting the best core workout because of this. If I’m honest I am really scared about this one and being able to develop my arms enough in time for the BETA phase. I’ve read that the ALPHA phase is just a warm up compared to the BETA phase! I need to seriously step up my game if I want to survive BETA!

Love Roo xx

This site is using SEO Baclinks plugin created by Locco.Ro

Tricep Dips – Farewell Bingo Wings!

Again this is an exercise that again is easy to do anywhere and at any time. So there’s no excuses and no expensive equipment needed.

1. Sit on the floor with your back to a chair or bench and your knees bent, and your feet placed firmly on the floor hip width apart.

2. Then bend your arms and place the palms of your hands (fingertips pointing towards your body) on to the seat of a chair or a bench if you’re going to do this outdoors.

3. Then using your arms push yourself up until your arms are straight (don’t lock your elbows), remember to keep your core tight and your knees in line (don’t let them drift inwards to touch each other).

4. Then slowly and keeping control of the movement lower yourself back down until your bottom is a couple of inches from the floor.

5. Repeat steps 3 and 4. I would do 1 rep of 5, rest, then 1 rep of 10, rest and 1 rep of 15, then work my way back down to 10 and finally 5.

 

Love Roo xx

This site is using SEO Baclinks plugin created by Locco.Ro

Push Ups Aren’t Just For Bras

Push up bras are amazing aren’t they?! Until you take them off and your impressive bosom drops; thunk!

The best way to a firmer bust without spending a single penny is to do some push ups! You can do these anywhere and at any time so it is great for those of you that struggle to fit in a gym workout around busy schedules of work, socialising and the daily grind!

1. Get yourself into a plank position with your hands on the floor under and slightly wider than your shoulders.

2. Keeping your back and neck in a neutral and straight line begin to slowly lower your body to the floor.

3. The important thing here is to remember to keep your back straight don’t let your butt or hips drop to the floor before your chest lowers otherwise you’re just humping the floor! Whilst amusing for onlookers it’s not going to improve those chest muscles!

4. Once you’ve lowered to hovering or just grazing the floor with your chest push up back to plank position.

If you struggle to begin with try dropping your knees to the floor until your shoulders find it easier. It’s better to do it right and work up to doing the harder version than rushing and doing it wrong.

Rather than doing a specific number of reps with this I would normally set my stop watch for 1 minute and see how many I can do in that minute.

 

Love Roo xx

This site is using SEO Baclinks plugin created by Locco.Ro

Back Workout – Dumbbell Arm Rowing

Back workouts are great preparation for when you want to wear a nice strapless dress or top in the summer and you don’t want any wobbly bits bulging over the top. It’s muffin top for your shoulders! Not a great look!

So it’s always really important to remember that you need to exercise within your ability, don’t over work or over stretch yourself and keep your form right otherwise you could do some damage and nobody will be able to see your hard work if you’re lying in bed because you can’t move from overdoing it!

So here’s how to do a dumbbell row:

Dumbbell Row1. Take a weight in each hand.

2. Whilst keeping the weights down bend over with a flat back until you are parallel with the floor and keeping your legs slightly bent.

3. Bend your elbows and pull the weights up towards your body until your arms are level with your body in a rowing motion. (remember to squeeze your back muscles and engage your abs whilst doing this to get the maximum results)

4. Then release and lower your arm slowly and keeping it controlled (don’t lock your elbows!) and then repeat. Do this for 10 – 15 times and then swap and repeat with the opposite arm.

5. Repeat a rep of each arm up to 3 times.

Note: An alternative to this exercise is to use a step or platform, raise one leg and row with one arm at a time (the opposite arm to the raised leg, whilst your weight free hand is resting on your raised thigh).

If you do this a couple of times a week you’ll be able to start increasing the weights and eventually have a back to make a supermodel jealous!!

 

Love Roo xx

This site is using SEO Baclinks plugin created by Locco.Ro