Are toned arms on your Christmas wish list this year? Well unfortunately wishing and hoping Santa will bring them just won’t cut it. Time to get moving with this ‘four-week-to-toned-arms’ fitness program designed by personal trainer and transformation coach Nat Carter.
The arms are an easy area to tighten up if you adhere to a routine at least three times per week. All of these exercises can be performed at home or at the gym. Watching your overall diet (and the booze) will always be a savvy move. For a food plan that works, try 50DaysNoSugar.
Wk 1-2: Aim for 10-12RM reps of everything with 45 secs rest in between for 3-4 sets. Choose a weight/resistance that means you won’t be able to perform anymore reps past 12.
Wk2-4: Aim to lower reps to 6-8RM but increase your weight to a heavy weight (or try pushups on toes)
BONUS: Blast your hot looking arms with a slightly different workout.
Wk 4-6: Perform the exercises circuit style (one after the after) for a total of 1min each with no rest in between for 5 sets.
The Push
Push ups when performed correctly, are a quick way to lean out your arms and turn your weakling wings into guns strong enough to carry any amount of shopping bags at the post Christmas sales.
Start your knees with hands wider than your chest. Maintaining a strong ,still midsection lower yourself down to about 5 cm above the floor and then slowly push yourself back up to your start position. Keep your head nice and long. Don’t lock your elbows at the top of the movement. Don’t forget to progress to your toes when the exercise feels too easy. Smaller reps are great for building muscle. More muscle equals less body fat! See option 2 with one legged option for those who are advanced.
Option 1
Option 2
The Pull
Use a resistance band for this move. Anchor it to your door and start by kneeling on the ground. Keep your chest up and pull with your shoulder blades till you feel them touch together (right in your middle back), return to the top. Keep your shoulders away from your ears!
The Press
The single arm press screams strength and confidence to me and I had to put this exercise in to hit the upper body effectively. Stand tall and press the weight (in one hand) above your head. Start with your palm facing into your body and aim to finish with it facing out (i.e your add a small rotation as your press). This exercise will build those shoulders to pull off the slinkiest of dresses.
The Dip
A chair will make a great bench. Slide your butt off the seat and support yourself with your fingers pointing away from your elbows. Slowly lower body down. You are putting the majority of your weight into your arms and back, don’t let the legs help you out. Stay tall and upright at all times.
Rotational Twist
Not only great for your arms but this baby will hit your core also. Start out on your knees and make sure your hips stay nice and still. Weight starts out at left hip and ends up over right shoulder. Use a rotating movement just twisting through your core not moving hips or lower half of your body. A 5kg weight is a good start. Don’t forget to do both sides and always keep good form.
Stay awesome until next time,
Nat Carter
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