Saturday, February 22, 2014

Home work outs for Summer Arms - Start Now!

The number ONE most visited posts I have are about pregnancy and fitness and my fitness routine.
In previous posts, I have linked to the excercises I do, per several requests from emails as well as my friends. However, DeAnna said she wanted a REAL breakdown... One that she can easily reference at the gym so she isn't just start flailing weights at the gym, hoping that it is a real excercise.. Which made me think there are probably a bunch of women that would LIKE to get into lifting weights, but as soon as they walk near all the mirrors and assortment of weights lined up in front of different styles of benches the intimidation sets in and they fear they won't be lifting correctly or sitting in the right way, so they leave. So! If I'm going to write up a "real" breakdown, I might as well share it with you all!

Ladies... You WANT to lift weights. Here's why: 1. You get awesome arms that you won't be self-conscious of when going sleeveless. 2. You burn crazy calories. When you run 3 miles of a steady pace on a treadmill, you burn 300 calories. When you step off that treadmill, your body doesn't continue to burn calories. However, when you weight train, your muscles are not only burning calories (FAT) during your workout, but can continue to burn up to like 38 hours (something like that.) And when you combine that with a low-calorie diet and HIIT, you've got the makings of one svelt mama! (for more info on HIIT and weight lifting read THIS).
Today, I'm going to breakdown the most basic excercises you can start with at the gym (or if you're shy, buy some free weights and get down in your living room.)
Seeing as it is nearly spring (it was 75 degrees today, so for me it is already spring) I thought I'd compile my arm workouts along with chest (which will help eliminate that little chub roll thing you get when wearing sleeveless dresses/shirts between your boob and arm pit. You know what I'm talkin' about.)

They are organized by muscle group. I usually work out 2 muscle groups at a time, once a week:
Shoulders and Chest
Biceps and Triceps
Legs and Back (not shown below, I'll try to get a post for those sometime soon.)

I'm also including some guidelines on the weights I use for each exercise. I have dial-weights at home (which are great for when I can't make it to the gym) but if you're just starting out, you can get some free weights (check play-it again sports!).
Where my pregnant chicks at?
You can do just about all of these work outs (do not lay on your back if you're in your 2nd or 3rd trimester). I did these and running/walking during my entire pregnancy with no issues, (except the funny looks from gym-goers watching a pregnant chick lifting iron.) You can read more about my pregnancy fitness HERE.

I even wore different outfits to show the difference in muscle groups more clearly... All for you!
So be kind and ignore my dumb faces. (I can't control my face while I'm lifting. Mmkay?)


Front Dumbell Raises
Weight I use: 10-12 lb dumbells.
Form: Stand with knees slightly bent. Begin with weights in front of your thighs, bringing them up to paralell with your collar bone. Slow controlled movements. Do 10-12 reps (for each arm) for 3 sets.

Lateral Raises
Weight I use: 12-15 lb dumbells
Form: Standing with knees slightly bent, holding weights with palms facing each other, raise until your arms are parallel with your collar bone. Do 3 sets of 12-15 reps.

Down, Up, In, Out, Down
(I don't know the name of these)
Weight I use: Light! 4-8 lb dumbells
Form: Standing with feet hip-width apart, begin with your arms bent at 90 degree angle facing down. Rotate your shoulder up, then bring them in front of your face, back out, then down. That's ONE rep. Do that 10-12 times. Maintain the 90 degree form the entire time.
(Sidenote: This simple workout completely changed my arms. I finally started seeing the definition between my shoulders/biceps. Helllloooo Jessica Biel arms!)

Arnold Press
Weights I use: 15-20 lb dumbells
Form: Sitting upright, with weights in hand, palms facing you, press up and rotate your hands outward so they are facing away from you at full extension. Do 3 sets of 12-15 reps.

(don't skip this, ladies!)

Bench Press
Weights I use: 20-25 lb dumbells
Form: Laying flat, press dumbells slowly and controlled up, and even slower down. Try to keep your back as flat against the bench as you can. Do 3 sets of 12-15.

Chest flys
Weights I use: Light! 8-12 lbs.
Form: Laying flat, feet planted on the ground, palms facing each other, open weights down toward the floor and slowly bring back up to the top. Do 3 sets of 12-15.


Alternating Bicep Curls
Weights I use: 12-15 lb dumbells.
Form: Standing with weights in front of you, alternate bring each dumbell up to your chest. Do 10-12 reps for 3 sets.

Concentration Curls
Weights I use: 10-12 lb dumbell
Form: Sitting with dumbell in one hand, lowere it beneath your knee (to get a full extension DO NOT rest your elbow on your knee) slowly focus weight in bicep and bring it up towards your chest. Alternate arms and do 3 sets of 10-12 for each arm.

Reverse Grip Dumbell Curls
Weights I use: 12-15 lb dumbells
Form: The same motion as a curl, just reverse your grip so that your palms are facing the ground as you lift up.


Kick- backs
Weights I use: 15-17 lbs
Form: Standing with one knee and hand being supported by a bench/chair/couch, and standing with other leg with a slight bend, start with dumbell in front of you at a 90 degree angle. "Kick it back" so that it's slowly reaching it's peak behind you. Make sure you can feel it strongly in your tricep and that it is a very controlled movement. Do 3 sets of 12-15 for each arm.

Skull Crushers

Weights I use: 15 lbs dumbells
Form: Laying flat on your back, bring your weights from straight above you, down towards over your head until they are bent at a 90 degree angle, then bring back up above you. Do 3 sets of 12-15.

Tricep Dips
No weights need, just your body and a chair/couch, stairs, fireplace, whatever!
Form: Begin dip with feet out in front of you and hands placed facing away from you supporting your weight. Slowly bring your body down toward the floor until your elbows reach a 90 degree angle.
It typically takes me about 30 minutes (that's with a ton of water breaks and messing with my phone in between sets. I could probably finish in 20 minutes if I super set them (meaning I do 2 workout at a time and alternate them between sets.)
So throw on DVR'd Jimmy Fallon and get the arms you want!
I hope this helps take away the mystery of lifting weights. If you have any questions, feel free to comment or email!