Sculpting Lean Arms Without the Gym
We are focusing on arm work this month in our FASTer Way Workouts, and I wanted to share some of my favorite arm workout moves with you! Now listen, I know we all want our arms to look good in a tank top (hello summer!), but strong arms are needed for most daily tasks too. Picking up the kids, carrying groceries, working on the computer, playing catch, the list is endless! Daily movements like pushing, pulling, reaching and lifting all come from our upper body strength! Building strong, lean muscles is such an important aspect of our overall health, so let’s dive right in.
*As a reminder, I am not a doctor or a personal trainer, so make sure you check in with your provider before starting any new program!
One of my favorite arms/upper body exercises is the PUSH UP. One of the best parts about a push up is it can be done anywhere, without any equipment, just your body weight. There is literally ZERO excuse as to why you can’t do a push up! The push up movement is easy to do, and there are many different versions and modifications you can do!
Lower your body down, until your chest is just above the floor, and To execute the push up, get down on all fours, either on your knees or toes, and with your hands out just wider than your shoulders. Then push back up!
Repeat 10 times if you can. Try for 3 sets of 10 reps.
A bicep curl is another favorite! There are many variations of this excellent move as well. Today we are going to talk about the basic curl.
Start with hands holding weights down by your sides, palms facing out. Bring dumbbells up to your shoulder height, and then slowly bring back down to your starting position. You can do 3 sets of 10 reps.
Dumbbell overhead press targets our shoulders, and is another favorite move that not only targets our shoulders but also our core strength as well.
Start by standing upright or sitting if that modification is better for you. Hold a dumbbell in each hand, at the shoulders, with an overhand grip. Thumbs are on the inside and knuckles face up. Raise the weights up slowly above your head, pause at the top and then bring them back down to shoulder level again.
3 sets of 10 reps here as well!
As busy mamas, we are always moving and on the go. Having a strong upper body and engaging in strength training helps us prevent injuries that come from everyday life movements like picking up our kids or moving a heavy carseat! Start small and use body weight, or a light resistance band if you have never worked out before. I think sometimes we all forget that it is ok to be a beginner, when it seems like so many have already mastered a skill. This is your reminder that We ALL start somewhere!
If you are looking to up your nutrition game, I am here for you! If you want to learn more and take the first step you can join our Carb Cycling Master Class here . This class will teach you the ins and outs of carb cycling, one of the key components of the FASTer Way lifestyle. If you are ready to go all in, start by incorporating healthy whole foods, and let me teach you how to get well while living your best life! Join my next round of the FASTer Way to Fat Loss below!