After receiving a great response from the 30 Day Squat Challenge post, I decided to make fitness a permanent category on LCK. I myself am currently working towards a lean and fit figure and contribute posts as I begin to tackle those exercises with you. I have reached my 4th day of the squat challenge and I am feeling fantastic! Today I want to focus on how to get killer arms. I also received a comment on my last post asking if I had any programs for arms and I promised today would be the day.
Before we begin I’d like to debunk a myth: Lighter dumbbells with more reps work just as well as heavier dumbbells with less reps. Not true. A study published in Medicine & Science in Sports & Exercise showed that women who lifted a challenging weight for eight reps burned nearly twice as many calories as women who knocked out 15 reps with lighter dumbbells. So if you want to slim down and sculpt sexy arms, put those five-pounders away.
This workout, designed by Barry Jay, cofounder of Barry’s Bootcamp, uses “burn-out sets” to make you stronger and firmer. Starting with the first move, do four sets of 10 reps before going on to the next exercise. The key is starting with a weight that makes it tough to finish 10 reps. After those first 10, rest for a minute, then try another 10 reps. If you start losing form, drop down to a lighter weight. After 10 more reps, rest for a minute, then continue for two more sets, gradually dropping weight. Try it two or three times a week.
1. Deadlift to High Pull
Hold dumbbells in front of your thighs, palms facing your legs, feet hip-width apart. Lean forward and lower your torso until it’s almost parallel to the floor. Pause, then squeeze your glutes and push your hips forward to return to standing, pulling the dumbbells to your chest. Return to start. That’s one rep.
2. Curl to Lunge Press
With feet hip-width apart, hold dumbbells, palms facing in. Curl the weights up to your shoulders as you step forward into a lunge. Press the dumbbells overhead, then press through your heel to return to standing. Lower the weights. Repeat with the other leg. That’s one rep.
3. Triceps Extension
Cup a dumbbell head with both hands and lift the weight overhead, arms straight, feet hip-width apart. Keeping your upper arms still, bend your elbows to lower the weight slowly behind your head. Pause, then straighten your arms, returning to start. That’s one rep.
4. Chest Press and Fly
Lie back on a stability ball, holding dumbbells at your chest, palms facing each other. Push the weights straight up. Open your arms wide, lowering the weights out to the sides and a bit back, until your upper arms are nearly parallel to the floor. Reverse the move to return to start. That’s one rep.