You can do this entire plan absolutely anywhere and the only equipment you need is your body!
Tomorrow is the last day of March meaning it’s time for the new monthly workout plan! I designed this one specifically to go along with cardio that works your legs. If you would still like to do lower body strength training then go for it, just do it on the cross days! (My legs are always WAY too tired after a good run to think about squats haha).
I plan on doing this after my run each day, who’s up to do it with me? :)
This exercise!!! Aghh the pain the next day. I do about 3 sets of 15 repetitions. It’s a great workout for your arms and abs, you will definitely feel the burn with these.
Favorite arms superset! Tricep Ladder and Barbell Curl:
- Set smith machine bar at the seventh (from bottom) notch. Do 15 close grip tricep pushups.
- Immediately after do 12 curls (I’m using 40 lbs in this gif, but I usually use 30).
- Rest for a little, then lower bar down one notch and repeat.
You do the same reps each set for the pushups, but for the curls it goes 12-10-10-8.
Butterfly Bridges + Chest Presses
do 10 reps of each exercise. Repeat 3 times.
Do these exercises 2-3 times a week. As you get better, increase your reps :)
Sexy Arms in 6 Weeks
If you’re just starting out, aim for two sets of 8 to 12 reps of the heaviest weight you can handle for each exercise. Looking for more of a challenge? Shoot for two sets of 15 to 25 reps per exercise.
Bent-Over Row Step I
Primary muscles worked: lats, back extensors, rhomboids, rear shoulders, biceps, core. Stand with a slight bend at the knees, holding the weights at your sides. Lean over, extending your chest while reaching your hips back. Allow your arms to hang straight down toward the floor with your palms facing your thighs.
Bent-Over Row Step II
Looking forward at the ground (not up), pull your elbows up and rotate your hands until your palms are nearly touching your upper rib cage and your elbows point toward the ceiling. Lower the weights to the starting position with control. Repeat.
tip: Keep your belly button pulled in toward your spine to engage your core and protect your lower back.
Upright Row Step I
Primary muscles worked: shoulders, upper back, biceps.
Stand with your feet shoulder-width apart with the weights hanging down in front of your body, their ends touching.
Upright Row Step II
Raise your upper arms, leading with your elbows while bringing the weights up the front of your body as if you were tracing an imaginary midpoint, stopping when your elbows become level with your shoulders. Lower the weights back to the starting position.
tip: Keep your chin up and your belly button tucked in.
Chest Press on Ball Step I
Primary muscles worked: chest, front of shoulders, triceps. Sit on a ball and walk out so that your head and shoulder blades are resting on the ball. Lift your hips by contracting your glute muscles to make a bridge. (Your feet should be shoulder-width apart and below your knees to give you stable support.)
Chest Press on Ball Step II
Bring the dumbbells to your shoulders. Then extend your arms over your chest and bring the dumbbells together to make a triangle over your chest. Lower the weights back to the starting position and repeat.
tip: You will need to engage your core throughout the exercise to avoid falling off the ball.
Overhead Press on Ball Step I
Primary muscles worked: shoulders, upper back, triceps. Sit on an exercise ball with your belly button pulled toward the spine. Hold the weights in front of your shoulders, your palms facing in.
Overhead Press on Ball Step II
Push the weights up until your arms are extended. When your arms are extended, they should be slightly in front of you rather than directly overhead. Lower the weights to the starting position and repeat.
tip: Keep your chin lifted slightly and your core stable.
from this website
Upper Body workout.