Hi, I'm Valerie Waters with the A-List Look.
And today, I have for you an awesome arm workout.
I call it Arm-a-Licious, and it's gonna make your arms feel tight and toned and sexy, and
you are gonna love it.
And all you need for this workout is a pair of 5 pound dumbbells.
So when you're ready, let's get started.
So we're gonna start with three exercises that are great for the back of your shoulders
and really good for your posture.
And you don't need any weights for this.
They're called Y's, T's and Scarecrows.
So, here we go: We're gonna start off with our Y's, thumbs go to the ceiling, nice, flat
back at about a 45 degree angle.
And ready, here we go -- 1, 2.
So the goal here is to squeeze your arms up, not throw them up -- 4 and 5.
Keep those arms super straight and reach way up -- 8, 9.
That's it, and 10.
So good.
Now turn them out, thumbs go to the ceiling and squeeze those shoulder blades together.
That's 2, we're going to 10 -- 3, 4, 5.
Good, try and keep your shoulders away from your ears -- 7, 8, 9.
One more.
Good.
Now this one's called Scarecrow.
You go like this: You bring it up like a little bit of a stop sign, L. And then kinda like
you're diving off the diving board, and then reverse it.
So that's 2. Make sure you have that 90 degree angle there, and then up over your head.
Good -- 7.
Now if this is too easy for you and you wanna add some light weights that's okay.
But try it first because they're very sneaky.
That's 9.
Oh, I'm feeling it.
One more.
And 10.
That was so good.
Okay, grab your weights, and we're going right into a Lateral Raise, working the outside
of those shoulders.
Slight bend in the elbows -- 2, we're going to 12.
And 3, 4.
If you feel this in your neck, don't lift so high -- 5, 6, 7.
Good -- 8, 9.
I'm feeling it -- 10, 11.
One more.
Good.
Now we're gonna go right into a Shoulder Press, and we're gonna go palms face your ears, so
we're gonna go straight up.
That's 1, 2.
Good -- 3.
We're going to 12 -- 4, 6, 7, 8, 9, 10, 11.
One more.
And 12.
That's so good.
Right into Serve the Dumbbells.
So palms up, and you're gonna take it up and out to eye level, and then pull them back.
So it's like here you go -- oh, no, take them back -- 2, 3.
We're going to 10 -- 5, 6, 8, 9.
One more.
And 10.
So good.
Okay, behind the head Tricep Extension.
Kinda put them together, elbows in right by your ears and extend all the way up.
Okay, so that's 1.
That's 2.
You're going to 10 -- 3, 5.
Good -- 6, 7.
And you wanna get it way down your back -- 9.
One more.
And 10.
And then right into regular Bicep Curls, going to 20 -- 2, 3.
Very nice.
Squeeze it up.
Now, if you wanna go heavier on these biceps you can -- 8.
But keep in mind we're gonna be doing this three times -- 13, 14, 15, 16.
Really squeeze it up -- 17.
Resist on the way down -- 18, 19.
One more.
That was so good.
And now we're gonna go Kickbacks.
Now I'm just gonna turn a little so you can see me.
You wanna flat back, elbows up by your waist, lock it out -- 2, 3, 4, 6.
Going to 20 -- 7, 8, 9, 10, 11.
That's 15, five more -- 16, 19 and 20.
That was so good.
Okay, you can put your weights down.
If you wanna just take a second and give those triceps a little bit of stretch.
That feels good.
And the other one.
And then maybe lace your hands behind your back and just roll those shoulders back.
Oh, that feels so good.
Okay, take a quick break and then you are gonna do this circuit two more times.
When you're all done, you will have finished your Arm-a-Licious Workout.
You should feel amazing.
And just remember: I'm Valerie Waters, and you are one workout away from a good mood.