Workout #1 - Arms with Pictures!

Arms... AKA Biceps and Triceps

Put on my heart rate monitor it beeps at me when my heart rate falls below my cardio zone, which in turn, keeps me moving!

5 minutes of warm up: included dancing around the room until I felt loose and thankful the blinds were closed.


These exercises include the use of dumbbells and an exercise ball. Start with the lowest weight (3 or 5lbs), then increase the weight each time you complete a set. These movements are to be non-stop in order to keep your heart rate up. No breaks in between repetitions or sets. Just keep moving and get the most out of the workout time.

Bicep Curl with a knee raise While standing with arms at your side, palms up, alternate raising each arm and lift the corresponding knee as high as you can.

Work on slow controlled movements along with keeping your balance.

If it is too difficult to combine the two movements, then just split them up.

Do as many repetitions until it is difficult or you start to lose your form.

If it is too easy, then up your weight.

Overhead Triceps with Squat While standing with your legs more than shoulder width apart, hold one weight with both hands over your head. lower the weight behind your head until your arms are at a 90 degree angle. At the same time, lower your body and do a squat by bending your knees to another 90 degree angle.

Slow and controlled, try to make it a fluid motion

If it is too difficult to combine the two movements, then split them up.

• Do as many reps until it is difficult and you can feel the burn
• 
  
  If your legs burn out before your arms or vise versa, then stop the legs and focus only on arms
  

AB Ball Stand with feet more than shoulder width apart and toes pointed outward, hold an exercise ball or weight straight out in front of you. Rotate the ball or weight side to side while bending your corresponding knee.

You should feel this in your abs, obliques and back

• Keep your back straight


• Try not to rotate your hips, just your upper body

Do these 3 exercises 3 times consecutively each without resting.

Don't stop now, you are halfway done!

Bicep Hammer Curl on One Foot Standing with legs bent slightly, hold your dumbbells with palms inward and begin curling the weight with alternate arms. Then lift one foot off the ground and hold. Halfway through, alternate the legs.

Keep your arms close to your sides

• Slow and controlled


• Feel the burn

Bent-Over Triceps with Legs Bent With dumbbells in each hand, bend over until your upper body in parallel to the floor. Bring your upper arms to your sides and press the dumbbells back, then slowly lower. Keep your feet together and bend at the knees at about 45 degrees.

Keep your arms close to your sides

• Slow and controlled



• If your legs start to burn too much then lighten the angle, but don't lock out

Leg Pull-in with Ball Lie on your back on the floor while holding your exercise ball or light weight over your waist. Lift your shoulders off the floor and rotate the ball/weights from side to side. Begin lifting your legs off the floor in a kicking motion.

This one includes a lot of different movements. If it is too difficult, exclude the legs and just use side to side motion with the ball.

Complete these 3 exercises 3 consecutive times without stopping. These combined exercises should take about 30 minutes to complete.

YEAH! 6 different exercises done 18 times... Are you ready for some Cardio????

The last part of my exercise routine includes running on my treadmill. I love to run, it is my passion. Some days I go slow, some days I walk and some days I catch the "runner's high," and can go all day.

I recommend choosing a cardio activity that you enjoy or can tolerate for at least 30 minutes.

I am off to start my Monday workout, which should include some chest, shoulder and abs. I don't like to run two days in a row so I may walk on an incline with weights for an hour.