June 17, 2009 // Miscellanous

Latenight Workout Wednesday

Hey girlies! Yall put a big smile on my face on the last post! Thank you so much! It is about impossible to take a bad picture of that beautiful girl : )

Today I am going to talk about arms. This was going to be part of my guest post on a sweet girl’s blog, but I lost her email address and blog address so I hope she can send her readers over here. (I am so sorry girl!)

So I have been doing the same arm exercises for about 13 years. I learned them from my Cheerleading coach in the 8th grade.

You will need two freight weights. I use 8lb, if you are a beginner I would use 5lb. There are 4 arm exercises that I do 3 days a week (Monday, Wednesday, and Friday). It is important you give the muscle group your working a day of rest in between each workout. Drink LOTS of water and remember to take deep breaths during each of these exercises. I posted pics of how to hold the weights (please ignore the missing blue on the weights, sadie got a hold of them : ) )

Exercise 1- The Bicep Curl
Stand shoulder width apart with your knees slightly bent holding the weights palm out. Slowly curl the weights to shoulder height but be sure to keep your elbows stationary near your sides. Then slowly lower down. Do 10 reps 2-3 times.

Exercise 2- Shoulder/Arm lift

Stand shoulder width apart with your knees slightly bent holding the weights palm inward. Slowly lift the weights to shoulder height and then slowly lower back down. Do 10 reps 2-3 times.

Exercise 3- Side Oblique
Cross weights in an X and grab the middle so you are holding both weights in one hand. Stand shoulder width apart and slightly squat. Place weights in right hand and the left arm should be straight out to the side. Slowly lean to the side the weights are in and then lean back over to the left side while staying in the squat position. 8-10 reps on each side (switch weights to the left hand and do the same thing) I would recommend doing only 2 sets of these for beginners. This is the exercise you will feel so silly doing, but believe me, you will feel the burn the next day!

Exercise 4- Arm raises Stand shoulder width apart with knees slightly bent. Hold one weight to your side. Slowly lift the weight directly in front of you and then slowly lower down. Start off with 5 reps. Then lift the weight directly out to the side for another 5 reps. Repeat on the other arm for 2 sets. What is also great about using free weights standing up, is that they work your abs as they are working your arms! double whammy! : ) Happy weight lifting haha (that was corny)

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7 thoughts on “Latenight Workout Wednesday”

  1. Sarah

    I am LOVING your workout Wednesdays!!! I actually went the gym last night and ran on the treadmill for 20 minutes and I am not a runner at all!!! You are a great motivator!!!

    And I think the last picture of Claire that you posted is just precious, so classic!! : )

  2. LyndsAU

    Great tips 🙂 I love arm workouts!! I can't wait to get back into my routine and follow some of your advice once Baby M gets here 🙂

  5. sarah

    Thanks for the ideas! I have been trying to figure out how to work out my arms without making them bulky FOREVER!

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