Gym

My current fitness routine – Love your arms

I’m guessing a lot of you wrote down ‘diet and fitness’ as one of your New Year resolutions this year. You did, didn’t you? Don’t worry, I did too and probably about 90% of the population did as well, so you’re not alone.

I just want to chuck it out there, before someone starts throwing their toys out the pram and sending me nasty messages, I’m by no means a fitness instructor nor am I a professional in this area, but I want women and men to feel confident in their bodies. I’m so sick of people being made to feel like they’re not good enough because they’re not a size 0 or being slated because they’re ‘too skinny.’ We have different genes, we’re obviously going to have different body shapes, so we need to stop judging people by what size clothes they wear.

I’m not obsessed with losing weight. I know my weight fluctuates, depending on the time of the month, and I like to stay within a particular range. But if I find I’ve eaten wayyyy too much chocolate during the week, I’ll cut back the next -simple. My main focus this year is to get fit and strong, and pump my body with good foods that will benefit me both now and later on in life.

I like to divide my workouts into three days – legs, arms and core – and today I’m going to share with you what exercises I like to do when I’m focusing on banishing those dreaded batwings. This routine is something I like to follow because I know it works for me and it doesn’t require me to spend that long in the gym. My trainer once told me that I should keep my dumbbells below 5kg to avoid gaining muscle definition in my arms. But if you believe I should be doing something different, let me know in the comments below – I’m open to suggestions!

 

 

Warm up

  • 10 minutes on the rowing machine on level 10 to get your heart rate going.
  • Stretch out those muscles to avoid injury – pay particular attention to the area you’re working on.
  • Throughout all of these exercises you want to keep your abs tight and your knees light – don’t lock them.

 

Bicep curl  (3-5kg)

You want to start this exercise with your arms down by your hips, lift your arms up so that your wrists touch your shoulders and then back down again.

15x bicep curl

30 seconds rest

15x bicep curl

30 seconds rest

15x bicep curl

30 seconds rest

Bicept curl1

Bicept curl 2

 

 Shoulder press 

For this exercise you want to start with your arms in the air, but don’t lock your shoulders/elbows, and slowly bring it down so that your arms are in line with your shoulders.

15x shoulder press

30 seconds rest

15x shoulder press

30 seconds rest

15x shoulder press

30 seconds rest

Up in the air

up in the air 2

Wide row

For this exercise you need to bend over slightly but make sure you keep your back straight! Hold the dumbbells down by your hips and then lift them up until your arms make half a square shape

15x wide row

30 seconds rest

15x wide row

30 seconds rest

15x wide row

30 seconds rest

shoulders

shoulders2

 

 Two-arm tricep extension

I absolutely hate this exercise but it really works, so I guess I can grin and bear it for 5-10 minutes!

You need to increase the dumbbell weight to about 6kg/7kg or whatever you can manage and  lift your arms above your head. Grip the dumbbell so that your hands make a triangle shape and keep your arms as close to your ears as possible as you slowly lower the dumbbell down your spine.

15x tricep extension

30 seconds rest

15x tricep extension

30 seconds rest

15x tricep extension

30 seconds rest

back

back2

 

Cool down

I like to finish up with walking on an incline on the running machine for five minutes before stretching out everything to ensure I’m not *that* sore tomorrow.

I hope you’ve enjoyed this post and make sure you pop back on Saturday to check out my next one.

 

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1 Comment

  • Reply Hosting December 12, 2016 at 4:28 am

    Breathe out on the way up, and once your arms are in the fully extended position, perform a row — pulling the right dumbbell up toward your chest. On the next push-up, pull up with your left. This advanced technique will work your abs from side to side, and target those deep core muscles as well.

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