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Arm-ageddon Workout

June 22, 2015 3 min read

ARM-AGEDDON! Alright alright - I'm a big ol' dork and have wanted to use that pun for a while. Punny right?! I'll stop... This workout is going to target your bi's, tri's and shoulders primarily - with a little core flare mixed in for good measure. You can use heavy weights and low reps for ultimate muscle building and calorie burn, or work with higher reps and lower weight, if you're still new to this style of lifting. I'm going to write this somewhere in the middle - but modify to cater to your needs, as always.  Just remember to challenge yourself! What You Need:
  • Free weights, kettle bell or sandbag
Screen_Shot_2014-10-30_at_8.25.12_PM_1024x1024
  • your sexy self
The Low Down:  10 reps per exercise, 30 sec rest between sets. Repeat for 3-4 sets. Remember: the weight should be a struggle by your 8th rep on each. If you don't have the proper weight available to do this- modify to high volume of 15-20 reps.

Single Arm Squat Press (per side - no rest between sides)

  [caption id="attachment_70332" align="alignnone" width="533"]Begin stand with the weight in one hand, in front of your body. Shoulder should be back and down, pelvis tucked underneath you and feet slightly wider than hip distance apart. Angle your toes out slightly. Begin stand with the weight in one hand, in front of your body. Shoulder should be back and down, pelvis tucked underneath you and feet slightly wider than hip distance apart. Angle your toes out slightly.[/caption] [caption id="attachment_70333" align="alignnone" width="533"]Keeping your chest up, squat low and skim the floor with the weight. TIP: Make sure you keep your heels on the ground! Keeping your chest up, squat low and skim the floor with the weight. TIP: Make sure you keep your heels on the ground![/caption] [caption id="attachment_70334" align="alignnone" width="533"]Rooting through the centre to back part of your foot - squeeze your butt and press to standing. As you do this, rotate your arm to point you fist towards the sky. (Like you're going to do a fist pump!) TIP: Try as hard as you can not to lean to one side - this is where your core really comes in Rooting through the centre to back part of your foot - squeeze your butt and press to standing. As you do this, rotate your arm to point you fist towards the sky. (Like you're going to do a fist pump!) TIP: Try as hard as you can not to lean to one side - this is where your core really comes in[/caption] [caption id="attachment_70335" align="alignnone" width="533"]Press the weight skywards, keeping your core locked. TIP: Your arm should go straight up! It should not be away from your body, in front or behind! Press the weight skywards, keeping your core locked. TIP: Your arm should go straight up! It should not be away from your body, in front or behind![/caption] [caption id="attachment_70336" align="alignnone" width="533"]Return to your pre press position Return to your pre press position[/caption] [caption id="attachment_70333" align="alignnone" width="533"]Rotate the arm back down and drop in to your low squat again. Repeat. Rotate the arm back down and drop in to your low squat again. Repeat.[/caption]

Straight Arm Lateral Raise

[caption id="attachment_70337" align="alignnone" width="533"]Begin standing up straight, shoulders rolled back and down and palms facing your thighs with the weights. Begin standing up straight, shoulders rolled back and down and palms facing your thighs with the weights.[/caption] [caption id="attachment_70338" align="alignnone" width="533"]Keeping a slight bend in your elbow, lift your arms by your sides up and away from you (just slightly in front of your body) By should height, your palms should be facing the ground. Keeping a slight bend in your elbow, lift your arms by your sides up and away from you (just slightly in front of your body) By should height, your palms should be facing the ground. TIP: Don't let your elbow collapse. Keep them lifted![/caption] [caption id="attachment_70339" align="alignnone" width="533"]Slowly rotate your arms so your palms are now facing forward as you continue the movement until the weight are above your head. TIP: Your finishing point should be *slightly* behind your head with your arms. Slowly rotate your arms so your palms are now facing forward as you continue the movement until the weight are above your head. TIP: Your finishing point should be *slightly* behind your head with your arms.[/caption] [caption id="attachment_70340" align="alignnone" width="533"]SLOWLY start to lower your arms, reversing the palm rotation (forward at the top, to the floor by shoulder height, palms to your thighs by the bottom). TIP: count to SLOWLY start to lower your arms, reversing the palm rotation (forward at the top, to the floor by shoulder height, palms to your thighs by the bottom). TIP: count to "3 Mississippi" on the way down. The more you resist, the hard it is.[/caption] [caption id="attachment_70337" align="alignnone" width="533"]Finish with shoulders rolled back and down and palms facing your thighs with the weights. Repeat Finish with shoulders rolled back and down and palms facing your thighs with the weights. Repeat[/caption]

Single Arm Hammer Curl to Tricep Kickback (per side - no rest between sides)

[caption id="attachment_70341" align="alignnone" width="533"]Begin with arms at your side, shoulders rolled back and down. Foot positioning is optional - whatever allows you to hinge from the hip and feel the most comfortable. Begin with arms at your side, shoulders rolled back and down. Foot positioning is optional - whatever allows you to hinge from the hip and feel the most comfortable.[/caption] [caption id="attachment_70342" align="alignnone" width="533"]Keeping your shoulder back and your elbow pressed in to your side, curl the weight to your shoulder. Th back of your hand should be facing outwards as you do this. TIP: Ideally, your shoulder and elbow should not move at all - this really targets the bicep Keeping your shoulder back and your elbow pressed in to your side, curl the weight to your shoulder. Th back of your hand should be facing outwards as you do this. TIP: Ideally, your shoulder and elbow should not move at all - this really targets the bicep[/caption] Kristin-V1Studio (226 of 327) [caption id="attachment_70344" align="alignnone" width="533"]With as little movement as possible from your upper arm, hinge from your elbow and extend your are straight behind you. With as little movement as possible from your upper arm, hinge from your elbow and extend your are straight behind you.[/caption] [caption id="attachment_70345" align="alignnone" width="533"]Keeping your elbow lifted, hinge back to a 90 degree angle. Keeping your elbow lifted, hinge back to a 90 degree angle.[/caption] [caption id="attachment_70346" align="alignnone" width="533"]Stand up straight, bringing your elbow back to the side of your body. Repeat. Stand up straight, bringing your elbow back to the side of your body. Repeat.[/caption]

Pike Ups

[caption id="attachment_70347" align="alignnone" width="800"]Begin in high plank, hands directly under your shoulders, butt tucked and feet close together. Your  arms should be pulled up without locking the elbow. Begin in high plank, hands directly under your shoulders, butt tucked and feet close together. Your arms should be pulled up without locking the elbow.[/caption] [caption id="attachment_70348" align="alignnone" width="800"]Pull from your low abs and jump your feet forward Pull from your low abs and jump your feet forward[/caption] [caption id="attachment_70349" align="alignnone" width="800"]Land in a reverse V position. NOTE: Your back should stay flat. The curve in my low spine is due to an old injury! Land in a reverse V position. NOTE: Your back should stay flat. The curve in my low spine is due to an old injury![/caption] [caption id="attachment_70350" align="alignnone" width="800"]Jump your feet back to plank. Jump your feet back to plank.[/caption]          

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