Hi, everyone!
I'm trainer Amy Jo with ATHLEANXX for Women, and today's workout is all about getting slim,
and toned arms.
Let's do it.
So we all want the tricep, bicep, nice arms for the tank top, summer wearing, dress wearing.
Those are goals, right?
So reminding yourself first, and foremost; the lower your body fat percentage, the more
muscle mass, and definition will come through.
First and foremost; once you know that you've got a good plan with that, then we can hit
it hard on the weights.
First one I want to show you is an incline bicep curl.
You're going to lay back.
You're curling, keeping your elbows in, and you're curling up.
You're going to want to use a little lighter weight than you normally would for your standing
bicep curl.
At a certain angle, right here, a little more challenging.
So I'm coming down, parallel, and I' curl, and rotate my palms up to squeeze.
So I'm going to go five more.
Five, four, three, two.
Last one.
One.
Then to keep my heartrate up I'm going to go right into my tricep exercise.
Elbows are in, and I'm pressing.
Pushing to the sky.
Almost thinking I could throw the weight up in the air.
So 15 here.
12, 11, 10, 9, 8, 7, 6, 5, 4, 3.
I'm coming all the way down.
Make sure to stretch the tricep.
Don’t shorten it.
2, and 1.
Then I'm going to sit up and do alternating hammer curls.
So one is coming down, the other one is coming up.
Elbows are in at my side.
I'm not swinging the weights.
See how my elbow can kind of come away from my body?
Don’t let that happen.
You want to isolate.
You get the most bang for your buck when technique and form are on point.
Up, and squeeze.
Get that big stretch.
10, 9, 8, 7, 6, 5, 4.
Big stretch, squeeze.
3, 2, and 1.
Then I'm going to take it to a kick back, and these ones I'm going to hold at the end.
I'm going to go kickback and hold, slowly come down.
So I'm going to do five of these.
Slowly come down.
The time it would take me to do 10 full reps is the exact time it would take me to do these
slow five reps.
Control.
One more.
Now pulse it.
3, 2, and 1.
Already feeling it.
My word.
So focus on – when you're doing that pulse, your arm is already extended, and you're going
a small range of motion.
Down, and up.
It's not falling all the way down and coming back up again.
If you need to lower the weight, then do that.
Other side.
Kick back.
Five, and slow negative.
4.
Slow. 3, 2.
Last one.
All the way back there.
Now I'm going to pulse.
Ready?
Hit it.
3.
Shove the dumbbell up.
2, and 1.
Then my very last one, more of dynamic movement.
I'm going to add a little BOSU popup pushup in.
Down, and you're popping up, pushup.
Use those triceps to pull, and then you contract.
And hang out in that high plank.
Five more.
Pushup. 5, 4.
Nice, strong triceps. 3, 2.
Last one.
1.
Oh, my.
That will already burn them out and that was just one round.
I would do three, four rounds.
If you're a beginner maybe start with one, to two rounds.
You can take the BOSU exercise down to your knees and still pull it up, pop it up, and
then contract and hold on your knees.
Beginners; that would be a great place to start if you can't complete it on your toes.
This is a great way to increase the strength in your biceps and your triceps.
Remind yourself: body fat is key.
If you feel like you have a harder time getting leaner in your arms then focus on reducing
your body fat, and guaranteed, you're going to see the bicep and the tricep come out a
little bit more.
But the stronger, and more muscle mass you have, it will definitely appear more athletic
looking.
Keep working on it.
Thumbs up, comment below, check out ATHLEANXX for Women for their meal plans, and their
workout programs to help you get the results you're after.
I'm Amy Jo, we'll see you next time.
Bye.