Summer Arms Challenge

Summer or not there’s no better time to get those beautifully toned and defined arms.  This challenge is designed for 7 days but don’t stop there, you can easily incorporate these routines into your normal workout week once the challenge has ended. After the 7 day challenge, you can choose two workouts to do each week.  Any of these routines can be done at home or the gym.

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Remember, your diet plays a key role in fat loss and ultimately how your body looks. Here are some tips to go along with your workout:
Drink water – It’s a good idea to have water available and drink several or more glasses throughout the day, about 2.5 liters. How to know if you’re hydrated?  If urine color is clear or nearly clear you are likely drinking enough water.
Sodas – Give up sodas, including diet.
Avoid junk food and fast food.
Eat more fresh fruits, veggies, nuts, lean protein and low fat dairy and avoid processed foods that are packed with sodium and refined sugar.
Eat smaller portions, about the size of your fist.  We eat 5-6 small meals each day and never have hunger pangs.
Read labels and look at the ingredients’ list.  If the product contains refined sugar, enriched white flour and high sodium, these are foods best left on the shelf.


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You will need:  water, 2 to 4 sets of dumbbells of varying weights, a yoga mat, a kitchen chair or flat bench and an exercise ball (optional).


 Most importantly, you will need commitment to this workout.  Be sure to watch all the videos >>Click Here<< before beginning your daily workout.


Monday
Perform 3 circuits of the following routine.
Tricep Push ups – 12 reps
Rest 20 seconds
Bicep curls – 12 reps
Rest 20 seconds
Tricep Kickbacks – 12 reps each arm (Complete 12 reps total for each arm.  It’s O.K. to either perform one type or combine the three types of kickbacks in the video…only 12 reps total per side)
Rest 1 minute
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Tuesday
Tricep Dips – 20 reps
Rest 1 minute before beginning 4 Minute Fat Blaster
4 Minute Fat Blaster via Youtube (see below), or it’s official name, Tabata Intervals. You will perform the circuit 2 times which = 4 minutes. This routine is designed to continue burning fat for up to 24 hours.
Tabata Formula:
Complete routine 2 times…follow the video
20 seconds for exercise + 10 seconds rest = 30 seconds
30 x 8(exercises) = 240 seconds / 60 seconds = 4 minutes
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Wednesday – Rest/Recovery Day
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Thursday
Complete the following circuit 4 times
Tricep Extensions – 12 reps
Rest 15 seconds
Bicep Concentration Curls – 10 reps each arm
Rest 15 seconds
Tricep Dips – 20 reps
Rest – 15 seconds
Bicep Hammer Curls – 12 reps
Rest 1 minute
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Friday
Complete the following circuit 3 times.
Tricep Push up – 12 reps
Bicep Curls – 15 reps
Lying Tricep Extensions – 15 reps
Rest 1 minute
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Saturday
4 Minute Fat Blaster via Youtube (see video below)
Rest 5 minutes
Complete the following circuit 2 times.
Bicep Curls – 20 reps
Rest 20 seconds
Tricep Kickbacks – 20 reps each arm
Rest 20 seconds
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Sunday
Complete the following circuit 4 times.
Tricep Dips – Failure (as many as you can do)
Rest 20 seconds
Bicep Hammer Curls – 15 reps
Rest 1 minute