14 Days to Totally Toned! {ARMS}

ttgfwbHey guys! It’s Monday…Ok, so I’m gonna be honest with you…this is not least favorite day, it always seems so hard for our family to come back from a weekend and have a good groove on Monday, you know what I mean? I have friends that I absolutely adore Mondays and I try…but alas Mondays and I remain at odds.

So I decided to try once again to make friends with Mondays and start challenge  today!  I want to introduce you guys to Gettin Fit with Brit’s 14 Days to Totally Toned!
Join me for the next 5 days as we focus on different parts of the body and cardio! I decided to focus on a different topic each day rather than share them all at one so that you can have time to incorporate each into your already existing daily workout routine! I even have some fun printables for you guys at the end of the week!!

So let’s get started with Monday: Arms

ARMS

Just a few things before we get started:

  • Use the weight that is right for you. Don’t get over zealous and use a weight that is a lot different then what you are used to, work up to a heavier weight.
  • Feel free to mixed it up with your weights for different moves {it’s ok if you use 10’s for bicep curls and 25’s for deadlifts. Do what is comfortable for you at your current fitness level
  • Swap out dumbells for kettlebells {when applicable}
  • Increase or decrease reps to fit your fitness level

Reps and Sets below are personal suggestions – Do what is right for you – Pick from 2 sets/2x a day {this is what I do}, 1 set/2x a day or 1 set/4x times a day. Work at your level!

Diamond Push Up {or Triangle Push Up}:

15-20 reps/2 sets {repeat twice a day}

triangle_push-up__medium_4x3

  • Get in the push-up position with your hands close together under your chest making a diamond with your thumbs and index fingers
  • Lower your body as far as you can to the ground
  • Press back up.
Bicep Curls:
20 reps/2 sets {repeat twice a day}
1104-biceps-curl.jpg
  • Hold a pair of dumbbells at your sides, palms facing forward
  • Bend your elbows and curl the weights toward your shoulders
  • Slowly lower the weights back to the starting position, straightening your arms completely.

Arm Circles:

20 reps/2 sets {repeat twice a day}

15min-arm-circles_300

 

  • Hold your arms straight out to the sides with palms facing up.
  • Circle forward 15 times
  • then backward 15 times.
  • {optional}Flip your palms so they face the floor and repeat the sequence
Deadlift to High Pull {psst – I like to use a Kettlebell for this!}:
20 reps/2 sets {repeat twice a day}
1204-deadlift-highpull.jpg
  • Hold dumbbells in front of your thighs, palms facing your legs, feet hip-width apart
  • Lean forward and lower your torso until you are almost parallel to the floor
  • Push your hips forward to return to standing
  • Pull dumbbells up to your chest.
  • Return to start
Triceps Extension {psst – I like to use a Kettlebell for this!}:
20 reps/2 sets {repeat twice a day}
1204-triceps-extension.jpg
  • Hold dumbbell head with both hands and lift the weight overhead, arms straight above your head
  • Bend your elbows to lower the weight slowly behind your head
  • Straighten your arms returning to start
Chest Press and Fly
20 reps/2 sets {repeat twice a day}
lift more_final
  • Lay down with your back stability ball, holding dumbbells at your chest, palms facing each other
  • Push the weights straight up
  • Open your arms wide, lowering the weights out to the sides
  • Reverse move returning to start
Plank:
1 Minute {repeat twice a day}
1010-plank-glute-squeeze
Starting at the top of a pushup position,
bend your elbows and lower yourself down until your body straight line.
 hold for 60 seconds. If you can’t make it to 60 seconds, hold for 5 to 10 seconds and rest for 5 seconds, continuing for 1 minute. Focus on form: Don’t drop your hips or raise your butt.

OPTIONAL: Don’t forget my favorite 5 minute Arm workout from POPSUGAR!

Directions: Do each workout {including video} 2x a day for the next 14 days

{Special Thanks to Women’s Health & Women’s Heath UK  & Real Simple for the great images and POPSUGAR for their always amazing workout videos!}

In case you missed it…

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5 thoughts on “14 Days to Totally Toned! {ARMS}

  1. Pingback: 14 Days to Totally Toned! {LEGS} |

  2. Pingback: 14 Days to Totally Toned! {BUTT} |

  3. Pingback: 14 Days to Totally Toned {ABS} |

  4. Pingback: 14 Days to Totally Toned {CARDIO} AND printables |

  5. Thank you for this! Just found out I’m pregnant and wanting some good at-home workouts that arn’t too crazy. I usually hate indoor workouts but I really enjoyed this! Cant wait to look at your other ones 🙂

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