Happy Thursday folks!
First off, thank you to everyone who joined in on the Detox 101 Teleseminar on Tuesday night. We learned quite a bit about detox cleanses, how to choose the right one, when do chose one, and what style. We also learned about the 21-Day End of Summer Detox Program that starts up August 12th. Be sure to sign up soon, so you can prepare and get yourself geared up for a life-changing program. It’s really much, much more than just diet.
If you were unable to make it to the talk Tuesday night, no worries. You can download your copy for a limited time, for FREE, by signing up here.
Now onto this week’s workout.
A few weeks ago, I was kayaking with my aunt and we were talking about how our arms were on fire from paddling against the wind. Then we talked a little about arm exercises that build strength in the underside of your arm – the place that can get a bit, well, loose as we get older.
Today I have my favorite barre arm exercises for you. These work efficiently, with light weights, to sculpt and tone your arms. You’ll need light weights – 3lbs or less- and an exercise mat.
Tricep Kickbacks
Stand with your feet together and your knees bent. Lean forward, hinging from your hips, at a 45 degree angle. Draw your navel into your spine to support your back. Bend your elbows so your arms are at 90 degree angles and in line with your rib cage. Hold here. Slowly reach your arms all the way straight and feel a squeeze at the top, back of your arm. Then bend your elbow to return to your 90 degree angle. Repeat this 10-15 times, making sure you feel the squeeze as you press back. Also, make sure you aren’t moving the upper arms, just hinging from the elbows.
Tricep Hold
From your tricep kickback, hold the last position, with your arms reaching straight back. Now slowly lift your arms a little higher, keeping them straight the whole time. Repeat this, pulsing up, for 15-20 counts. These should be quick, but strong, tiny lifts.
Arm Pulses (in and up)
Take your stance wide in to a Plie/squat. Your toes and knees should be pointing out tot he sides (near 10 and 2 o’clock) and your knees bent slightly over your ankles. It’s a pretty wide stance. As you bend your knees, draw your navel into your spine and feel your lower back lengthen a bit. Now reach your hands behind your, with your palms facing out. You’ll keep your arms straight for this exercises. Squeeze your weights in towards each other, just about an inch or so. Feel the back of your arms, the sides of your rib cage, and your back squeeze. Take tiny pulses of this move for 15-20 counts. Then press lift your weights up an inch higher. Hold for a moment and pulse up for 15-20 counts.
Tiny Presses
In your plie squat, turn your weight (still behind you) to face each other. Remember nave to the spine and lower back lengthening down. Slightly bend and lift your elbows. Lengthen back down. *As you do this, the shoulders are going to want to lift with your, but keep them in place. Repeat this 15-20 times.
Tricep Dips
Love them or hate them, tricep dips are great for the back of your arms. Sit on your exercise mat with the soles of your feet on the ground. Bring your hands 6 to 12 inches behind your, with your fingers pointing towards your hips. *Make sure the hands aren’t pointing away from you or out to the side. Press your hip off the ground in to a reverse table top position. Now slowly bend your elbows (they’ll point straight behind you) to lower down. Straighten them to lift back up. Repeat 10-12 times. *Make sure you are actually bending the elbows and not just pushing your hips up and down 🙂
Sun Bird Push-ups
Come on to your hands and knees, with your wrist under your shoulders and your knees under your hips. Reach your right leg straight back, parallel to the ground. Draw your navel into your spine. Turn your elbows so that they point towards your toes and hug our rib cage when they bend, rather than pointing out to the sides like a push-up. Slowly bend the elbows to 90 degree (ish) angles, until your face almost touches the ground. As you do this, the leg will lift, kind of like a see-saw. Press back up. Repeat 5 times and switch legs.
Forearm Plank
Come back onto hands and knees. Lower your forearms to the ground, with your elbows directly underneath your shoulders and your forearms parallel. Then bring your hands together and clasp them. Step your right and then left foot back Press through your heels, lift through the back of the knees, squeeze the front of your thighs, and draw your navel into your spine. Push into your forearms to lift out of the shoulders and bit and engage the arms. Hold for 5-10 breaths.
And there you have it. Toned arms in no time!
Any questions or comments, be sure to leave them below.
Enjoy your workout!
Peace and love,
Jessi
