fitness, workout
This month we are so lucky to have my friend and fitness expert Kelly Richardson. Kelly has programmed 4 additional workouts for us for the entire month of May! Today, it's all about toning those arms! You can incorporate these workouts to your #30DayNUFitChallenge if you feel like you want an extra burn!
The Workout
The workout consist of 5 Full-Body moves x 3 rounds
The Formula
You will complete each move for a total of 30 reps. You will start with move #1 and go down the list. After completing all 5 moves, take a quick 30 second break and get back into round 2. There are a total of 3 rounds. If you want another round, go for it and if you want less, drop back. Movement is movement no matter what level you are.
Muscle Group Focus
Arms
Gear
Yoga mat/towel, 2lb - 5lb weights, water and timer
Level
All
— THE MOVES —
TONE
Move 1
Lift & Squeeze: Start with your arms in a 90 degree angle. You will slowly lift to the balls of your feet while squeezing those elbows together.
Move 1
Modified Life & Squeeze: Start with your arms in a 90 degree angle. Begin squeezing those elbows together.
Move 2
Fly: Start with your legs together and your knees kissing. Slowly rise to the balls of your feet and lower into a squat. Stay in that position and then begin to move your arms out like you are "flying" focusing on the back off the arms, back and also the abs.
Move 2
Modified Fly: Start with your legs together and your knees kissing and lower into a squat. Stay in that position and then begin to move your arms out like you are "flying" focusing on the back off the arms, back and also the abs.
Move 3
Bi/Tri Up: Start in a standing position with your feet together. As you inhale you will lower into a squat and reverse you arms into a tricep extension. As you exhale up back to the top and go right into a bicep curl + knee lift.
Move 3
Modified Bi/Ti Up: Start in a standing position with your feet together. As you inhale you will lower into a squat and reverse you arms into a tricep extension. As you exhale up back to the top and go right into a bicep curl.
Move 4
Tricep Tush: Begin in a plank postion. Make sure your arms are glued to your body here so your triceps are fired. As you inhale lower down while pulling your back foot off the ground. This makes it 10 times harder and gets into those abs as well.
Move 4
Modified Tricep Push: Begin in a modified plank position (knees on the ground0. Make sure your arms are glued to your body here so your triceps are fired. As you inhale lower down as you exhale really focus on those triceps doing the majority of the work.
Move 5
Triangle Push-Up: Start in a plank position. Take your hands and make a "triangle" shape. Begin to pull that back leg up and lift and lower really using those triceps and ab muscles.
Move 5
Modified Triangle Push-UP: Start in a modified plank position. Take your hands and make a "triangle" shape. Lift and lower really using those triceps and ab muscles.
Photography by: Chelsea Chorpenning
Graphic Design: Brianna Corn
