Arms- home workout

Nothing better than fitting a workout into life in the comfort of your home. Time to Grunt louder and take time to flex harder!

DB: dumbells


ARMS!

Circuit arm workout: Do each workout ONCE then do it all again, repeat 3 times then work up to 5-6 times, do NOT take breaks- we are getting cardio in! You must sweat or its not a good workout (by round 2-3 you should) Start out with less weight and then increase weight

1. Standing DB Bicep Curls
5lb x 20reps

 2. Wall Tricep pushup (elbows go straight down, and forearms all the way on wall)
20 reps

3. Bar Curl (use whatever u have at home a barbell or curl bar or other heavier item.
20 reps

4. DB Overhead Tricep Extension (or us a Plate) 10 lbs then as you exhaust go down in weight 8lb>5lbs>3lbs>2lbs>0 and just do motion. But Keep going!
20 reps

5. Hammer curls. 5lbs 20 reps

6. Lateral Raises. 2-3lbs eventually work up to 5ls. Go out to the side, down, then in front of you

7. DB overhead press. 5lbs x 20 reps.

REPEAT!!!!!!

BABES arm workout

Arm workout while dinner is cooking

This workout does a super-set on each muscle we focused on 

Do 3 sets of 20. Lower the weights when u get tired, even just do the motions with ur arms if u have to- to finish the 20 reps 

Keep good posture and shoulders back. Arms in line with the body at all times. 

Over head press:

90 degree angles 

Arms out to sides, shoulders back 

Lateral raises:

Shoulders back. Palms facing the ground. Rotate wrists up (like holding a pop can to drink it) at the end for last set it u want to work more than middle delt 

Bicep curl: 

Palms face up the entire time. Focus on pinkies up like drinking tea :-

Hammer curl:

Palms facing in. No rotation of wrists during the movement. Like ur drinking a bottle. Don't move upper arm at all 

Reverse fly : 

 

Leaned over row : 

Ab move for the day ; 

Plank into down dog on the chair 

Don't let ur hips sink down. You must stay in a straight line so not to hurt your back. 

Herbalife Tea by the Pitcher

We like to make tea by the picture so we can have more on hand for our office or for the week

2 tablespoons of tea mix with 2 Large crystal light flavor mix In 1 gallon of water

Our favorite flavors include 

cherry pomegranate 

berry pomegranate 

raspberry lemonade 

cherry limeade 

orange sunrise

Comment your new and favorite flavors for at home!