This plan is on a “3 Day Week” schedule and assumes that you are getting your cardio elsewhere.
Arms are just as important in your fitness journey as your legs and your back. There are no excuses when it comes to this workout. You don’t even have to leave your living room. Better than that? You can do these while you watch your favorite TV show! So turn on your TV, grab your dumbbells and start lifting!
Warm-up: 25 Arm Circles 25 Windmills
10 Pushups (up to 25 for advanced fitness levels)
3 sets of 15 reps each: Hammer Curls (alternating arms) Tricep Kickbacks Shoulder Press Chest Flies Tricep Dips
Tricep Extensions with a Squat
Take breaks between sets as needed.
When your muscles start to burn, you might want to give up, but push through the burn! Change can be uncomfortable, but on the other side of that discomfort is the body of your dreams!
Home Workout For Abs
25 Crunches with feet on the floor– traditional crunches, hands resting gently behind ears or neck, elbows out, chin to the ceiling
25 Crunches with feet up and knees at 90 degrees
25 Crunches with legs straight up in the air
30 Second Plank– on hands or forearms
15 Bicycle Crunches– back and forth, 15 on each side
25 Russian Twists– grab a dumbbell or a heavy book, sit up and lean back so your feet are off the ground and move your arms from hip to hip, bringing the weight from your right side to your left and back, 25 times
15 Reverse Crunches– get into crunch position, but this time lift your bottom half toward your top half
30 Second Plank
25 Double Crunches– traditional crunch and reverse crunch, at the same time
25 Full Sit-Ups– at the end…so mean
25 Heel Touches on each side– lift your shoulder blades off the floor, then reach for your ankles, right side, then left side, 25 times each
30 Second Plank– throw in some leg lifts, if you want to be super bad
20 Calf Raises (feet parallel) 20 Dead Lifts (weighted) 20 Squats with an Overhead Press (weighted) 20 Goblet Squats 20 Jump Squats 50 Jumping Jacks 20 Squats (no weight) 60 Second Wall Sit 30 Lunges 40 Calf Raises (feet turned out) 50 High Knees 40 Sumo Squats
30 Reverse Lunges
20 Seal Jacks 20 Bird Dogs 20 Good Mornings 20 Dead Lifts (straight legs) 20 Seal Jacks 20 Alternating Dumbbell Rows 20 Kneeling Rear Flies 20 Renegade Rows 20 Seal Jacks 20 Standing Twists (no weights) 20 Standing V Raises
20 Alternating Superman