I’m so excited to share last workout in my series of three Summer-ready workouts with Big Pump Fitness! (If you missed it, check out workout 1 and workout 2 when after this.) This arm workout is going to tone your arms fast, so grab some dumbbells and get ready to rock those strapless dresses.
Start with a 5 minute cardio warmup like jogging on the treadmill. Then do 15 reps of each of the following exercises and repeat 3x through.
Barbell Chest Press w/ 45 lbs (or, if using Dumbbells, 2×25 lb): Use a spot for this one especially if you are using the recommended weight.
Tricep dips: Position your hands shoulder-width apart on a box step (or anything stable). Elbows face behind you. Slide your butt forward so when you dip your lower back almost touches the box. Keep a little bend in your elbows the whole time so you don’t strain your joints. Modify this exercise by straightening your legs to make it harder or bending the knees to make it easier.
Dumbbell Flies: Keep elbows slightly bent as you bring your dumbbells up to the sky and then back down toward your bench. Elbows shouldn’t go below the bench. Incline dumbbell press: Press the dumbbells upward quickly. Return to the start position in a slow and controlled fashion. Remember to use a spotter when performing this one especially if you are using heavy weights.
Skull Crushers or tricep extensions: A tricep extension is called a ‘skull crusher’ when you do it laying down. I’m sitting on a medicine ball here so that I work my abs at the same time so technically, we are doing overhead extensions even though Steve told me to do skull crushers. I like to alternate between the two because SC’s are harder on my elbows.
Incline Push Ups: Compared to regular pushups, inclined pushups are easier to perform. I alternate between incline push ups and regular depending on how fatigued I am. Here’s a video showing what it looks like. Hanging Leg Raises: It has been said this is the ‘holy grail’ of core training and I believe it. (It is also the holy grail of callouses so be careful!) As you hang from a bar, you curl your hips up to your chest using your abs. It’s okay to bend your knees here. This one is so tough! One thing to remember: keep your shoulders away from your ears to avoid strains. Bicycles (30x): From a lying position alternate bringing opposite elbow to opposite knee.
Bicycle Isometric Holds – Hold bicycle crunches for 30 seconds on each side (3x each side) / Make sure to keep those abs tight throughout!
Be sure to let me know how you’re feeling after you try this by tweeting me: @bethanimalprint