arm workout #1

Hi lovelies! 

Today I'm sore. So sore. It's a good sore, but still. 

Monday was arms day and boy did I feel it!
I was feeling pretty good until I woke up yesterday and could.not.move.
Rigor mortis had set in.

You know you wanna feel it for yourself... go on, give it a try:

Run 2 laps around a neighborhood (just to get heart rate up)

3-minutes of:

 30-seconds of high knees + 5 pop squats

3-minutes of: 
30-seconds of butt kicks + 15-seconds of push-ups (or modified on knees)
2 laps around a neighborhood

Grap a stability ball and a set of 5-lb dumbbells* (or more if you can)
and do 3 sets of the following exercises while sitting on the ball:
15 bicep curls
15 hammer curls
15 concentration curls
30 mountain climbers (with hands on ball)

3 minutes of: 
30-seconds of high knees + 5 pop squats

Sit on your ball, do 3 sets of the following exercises:
15 seated tricep extensions
15 lying tricep extensions
15 dips

3 minute crab walk with your hands turned inward toward your back
2 laps around a neighborhood

Sit on your ball, do 3 sets of the following exercises:
15 side lateral raises
15 front raises
15 shoulder presses
15 rear delt raises (you'll need to roll forward on your ball a bit)
30 mountain climbers (with hands on ball)

30 high knees
15 jumping jacks
15 push-ups
15 diamond push-ups

That's "it" folks! Bahaha... you will hate me (and love me).

Warning: Do not attempt to blow dry your hair the day after this workout lol.


*Tip from my trainer to me and now to you: 
If your weights get too heavy after doing many reps, switch to lower weights or drop them altogether for the remaining reps. It is more important to have good form and complete all the reps/sets than to push through with the 5-lb weights and have crappy form or only squeak 5 reps out. Pace yourself, but don't give up! You should be struggling by the end of the sets. Stick with the weights as long as you can while keeping proper form.