NICE ARMS WORKOUT

Here’s a quick, effective, barbell/dumbbell free upper body routine for you:

1. Golf Ball Arm Circles 50x forward & 50x backward-  SHOULDERS

»palms up, hold your “golf balls”, elbows slightly bent, flex your biceps, and vigorously circle forward 50x, then go backwards 50x. No stopping!

2. Volley Ball Arm Circles -50x forward & 50x backward – SHOULDERS

»palms up, hold your “volley balls”, elbows slightly bent, flex your biceps, and vigorously circle forward 50x, then go backwards 50x. No stopping!

3. Half Corba Pushups to an entire song! (seriously) – TRICEPS

»lie down on belly, long body. hands underneath your shoulders, elbows touching ribcage. with elbows facing back, lift chest off mat and go as high as you can without removing your elbows from your ribcage. then return to bottom. example here.

4. Pilates Swimming 1 min x 4 rounds – LOWER BACK

»opposite arms and legs flutter as you lay on belly. go as fast as you can for 1 min! repeat this 4x!

5. Elbow pushups or Down Down Up Ups x 20 each side – TOTAL UPPER BODY

»start in plank on knees or toes, your hands are planted. then R elbow down, L elbow down, then R hand plants and L hand plants, giving you a nice down down up up motion! keep your spine long an straight! do 20 beginning with R arm. break. then 20 beginning with L arm. see here for example.

6. Tricep Dips x 20, 3 rounds – TRICEPS

»you can do these with your legs extended or knees bent and in.

7. Amazing Chest Lifts x 20…5 rounds! – CHEST/BICEPS

»see here for example. this one’s a killa!

8. Good ole fashioned pushups x 20…2 rounds – EVERYTHING

»end with a bang! if you normally do these on your knees, go on your toes. if you normally do them on your toes, elevates on a chair, stairs, or a bench. BAM!!

Happy Tuesday y’alls! <– uh oh, think I was watching too much Paula Deen yesterday on FOOD Network! Also, don’t forget to sign up for the FitActivewear bra, booty short, and $100 giveaway! You only have til Friday, and there will be 3 winners! Yay!

<3 Cassey

The R.I.P. Workout

Targets: Core/abs, biceps, triceps, shoulders

No it’s not called that because you’re gonna die. Well you’ll get close…BUT R.I.P. stands for “Rest in Plank”. You are not allowed to EVER get out of plank during this whole routine. Even when you’re “resting” between each move.

Try this routine 3x through. You are allowed to come into Child’s Pose after you finish one full circuit. 1 min max though. Then up again.

Here’s the Plank Arm Workout video which is very similar. If you need motivation, do it with me :)

Slim ‘n Sexy Summer Arms (Printable Workout)

1. Tricep Dip in Reverse Plank x20

Get up onto your palms and heels and lift your butt off the mat, hips in line, pelvis up. Bend your elbows back as you touch your booty to the floor. Then straighten out again. MODIFICATION: Bring your heels closer to the body and bend your knees like you’re a coffee table. 

2. Chest Press Pulses x30

Keeping your elbows together, simply pulse up! You will soooooooo feel this one in your chest without even try! One of my favorite moves in the world.

3. Pushup x10

You can do this on your knees or toes. Make sure you keep your eyes forward. DO NOT look underneath you!

4. Cobra Pushup x10

Begin in plank. Pretend there is a limbo pole right in front of you head. Slither your head underneath it…followed by your back, your butt, and your legs before you gull push up. MODIFICATION: Make the limbo stick higher :) If you’re having trouble, see my video on Advanced Pushup Variations.

5. Inverse Shoulder Press (Pushup) x10

Get into downward dog. Then scoot your hands closer to your legs. Look back at the toes. Now do a pushup and touch the top of your head to the mat. See demonstration video here. MODIFICATION: Don’t bring your hands so close to your feet. 

6. One-Legged Cobra Pushup x10

Same as cobra pushup but one leg up! Do 10 on each side. 

If you have any questions about the different types of pushups and how they look, please see my video on Advanced Pushup Variations. 

Print, share, and sweat!

<3 Cassey

PS…Oops, Did I say “pushup” too many times in this workout :P