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7 Day Strong Arms Weekly Workout Challenge

May 15, 2015 3 min read

The third week in May is here and it is time to get those arms strong and ready for summer! 7 Day Strong Arms Weekly Workout Challenge May 15 5 Arm Circles 5 Chair Dips 5 Walking Planks 5 second Basic Plank 5 Burpees May 16 10 Arm Circles 10 Chair Dips 10 Walking Planks 10 second Basic Plank 10 Burpees May 17 15 Arm Circles 15 Chair Dips 15 Walking Planks 15 second Basic Plank 15 Burpees May 18 20 Arm Circles 20 Chair Dips 20 Walking Planks 20 second Basic Plank 20 Burpees May 19  25 Arm Circles 25 Chair Dips 25 Walking Planks 25 second Basic Plank 25 Burpees May 20 30 Arm Circles 30 Chair Dips 30 Walking Planks 30 second Basic Plank 30 Burpees May 21 35 Arm Circles 35 Chair Dips 35 Walking Planks 35 second Basic Plank 35 Burpees Demonstrations Arm Circles
  • Stand with your feet shoulder width apart and lift both arms straight out to your sides at shoulder height.
  • Move your arms in a circular pattern, 4-6 inches in diameter with your palms facing down, drawing a small circle with your fingertips. Continue for one minute.
  • Let your arms relax for a few seconds, then raise them again, this time drawing the shape in the opposite direction for one minute.
  • For an added challenge repeat the motion for one minute in each direction, this time with your palms facing upwards.
Chair Dips
  • Position your hands shoulder-width apart on a secured bench or stable chair. Slide your butt off the front of the bench with your legs extended out in front of you.
  • Straighten your arms, keeping a little bend in your elbows to keep tension on your triceps and off your elbow joints.
  • Slowly bend your elbows to lower your body toward the floor until your elbows are at about a 90-degree angle. Be sure to keep your back close to the bench.
  • Once you reach the bottom of the movement, press down into the bench to straighten your elbows, returning to the starting position. This completes one rep.
  • Keep your shoulders down as you lower and raise your body. You can bend your legs to modify this exercise.
Walking Planks
  • Start in plank position.
  • Move your right hand into standard push up position, then move your left hand into standard push up position.
  • Return to the starting position by lowering onto your right forearm and then your left forearm.
  • Alternate sides, rising onto your left hand next, then your right.
Basic Plank
  • Start off on a yoga mat in the pushup position. Starting with the pushup position is the easiest way to get into the plank.
  • Lower both your forearms to the ground so that both your elbows and fists are flat to the ground. Your palms should be balled up, and directly underneath your shoulders.
  • Curl your toes under and engage your abs by tilting your pelvis and pulling your belly button toward your spine.
  • Straighten your body but keep your neck and spine neutral. Imagine that you’re a plank of wood, and that you’re straight as an arrow.
  • Flex your abdominals and squeeze your glutes. These are the two major muscle groups you’ll be working out in this exercise.
  • Hold this position, also known as the plank, until after the burning begins. Keep your eyes on the floor in front of you. Avoid raising your behind. Your body should make a straight line from your heels to the back of your head.
Burpees
  • Begin in a standing position. Your feet should be shoulder-width apart. Now, lower your body into a squatting position, placing your hands on the floor in front of you.
  • Kick your feet back so that you are in push-up position. Keep your hands firmly on the ground to support your body.
  • Lower your chest to do a push-up. Bring your chest back up.
  • Kick your feet back to their original position. Stand up, and then jump into the air while clapping your arms overhead.
  • Repeat.
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