I'm sorry- I am so behind on posting stuff!! It's so hard to find extra time, but I'm going to work on this!
I've got another workout for you to try that will give you sculpted, sexy and toned arms! Your Best Arms Superset is a challenging workout using your own body weight, light and heavy weights in combination with a burst of cardio. Superset's are great because you can get in a good workout fairly quickly, burn fat and most importantly challenge your muscles. Each exercise is working your arm muscles in different ways, to maximize this short workout.
When I ran through this workout 2 times, it took about 30 minutes. It can be repeated more than 2 times, just whatever you have time for and your body can handle! Superset's with high intensity cardio are usually recommended for those who are currently exercising- if you are a beginner you can still do this workout but I would take out the cardio and just focus on doing the exercises correctly with proper form.
Since this is an arm workout I would recommend doing some sort of cardio that uses your arms as well, like jumping rope or jumping jacks, but any cardio will work fine- the main goal of the cardio is just to get your heart rate up (to about 75-85% of your max heart rate (220-age)). Once your minute is up you can either go right into the exercises or rest for 1 minute. It is important that you do these exercises properly, and if you find the cardio is making you too tired to perform the exercise with the right form then take a longer rest before starting the arm exercises. Each 'set' of exercises in between the cardio bursts should be completed 2 times through before going back to cardio. For number 2, you should use light weights (even if it seems easy at first!) Also- T-bicep curls shouldn't be done with too heavy of a weight so keep it close to 5lbs. For number 3 you can go as heavy as you can handle! You want this to be challenging- you know you are using the correct weight when the last few reps are difficult to do (almost to muscle failure). The rest of this workout is pretty self-explantory.. I will post full exercise descriptions shortly! But if you don't know how to do any of these exercise let me know!
You Best Arms: Superset
1. 1 minute high intensity cardio
- 10 push up
- 10 tricep dip
- 1 minute plank
- 15 over head tricep extension
- 20 T-bicep curls
3. 1 minute high intensity cardio
- 10 overhead press
- 10 upright row
- Take out the cardio
- Keep cardio but keep heart rate at 40-50% of max heart rate and rest 1 minutes after cardio before starting arm exercises
- Lower the number of reps- but not lower than 8 per exercise.
- Increase the reps for set 1, 2 or 3
- Increase the weight in set 3
- Slow down the reps
- DO NOT increase cardio burst but just push yourself a little harder
If it is still too difficult or too easy for you, let me know! I'll give you more modifications!
Remember to always listen to your body! Form is most important so if you are struggling with an exercise, rest and then continue the reps. Also, like I said before, you should never work the same muscle groups two days in a row so if you want to do this workout more than once a week make sure you do it every other day!
Good luck! You are on your way to sexy, toned arms!
. Be happy and healthy,