Arm Workout

Circuit Workout

  1.      A-skip, B-skip, A-run, B-run, quick feet, quick skip


  2.      20 push-ups, 20 squats


  3.      20 leg lifts (each leg), prone plank, supine plank, side plank (both sides)

  4.      repeat #1

  5.      20 burpees, 20 lunges each leg

  6.      repeat #3

  7.      2 minute abs (crunches or sit ups) and DO NOT take any breaks in between


  8.      repeat #2

  9.      30 second double leg hop (in place, side to side, forward and backward)

  10.  repeat #1

  11.  20 sec single leg hop (in place, side to side, forward and backward)

  12.  repeat #7

  13.  table routine (optional but very good for your hips and glute muscles)

  14.  more abs (between 5-10 minutes of various ab workouts)

*All of these can be done in the living room.  Some of the running/skipping stuff just needs to be done in place which can seem a little strange.  Regardless, this makes a very good workout and I’ve heard from a few missionaries who have done it on their missions that it works really well!

*A-skip: bring one knee up high and pump the opposite arm, then alternate.  Repeat this for about 40 seconds

*B-skip: same as the A-skip, just strike your foot on the ground quickly and make sure to keep your foot cocked with your toe up toward the ceiling.

*A/B-run: same as A/B-skip except in more of a running motion (I don’t know if that makes any sense)

*Prone Plank: get in a stance like you’re going to do a push up.  Hold yourself up on your forearms and hold for a minute-1 ½ minutes

*Supine Plank: opposite of prone plank.  Hold yourself up on your heels and your hands, pushing your hips toward the ceiling.  Hold for a minute-1 ½ minutes

*Side Plank: this one can be kind of trick, but it’s really good for your arms and abs (though all of these are).  Flip over on your side and push yourself up so your weight is supported on one hand and your legs are stacked with one leg on the bottom and the other sitting on top of it.  Put your other arm straight up in the air and hold for a minute.  (If holding yourself up on your hand is too hard at first, you can hold yourself up with your forearm instead).

*Burpee: Also called a “squat thrust.”  Begin in a standing position.  Drop into a squat position with your hands on the ground. (count 1)  Extend your feet back in one quick motion to assume the front plank position. (count 2) Return to the squat position in one quick motion. (count 3) Return to standing position. (count 4)

*Double Leg Hop: Pretty self-explanatory. (In place)-Little jumps up and down quickly for about a minute then immediately transition into Side to Side (also known as skiers)-little jumps quickly side to side for about a minute then immediately transition into Forward and Backward-little jumps quickly forward and backward for about a minute.

*Single Leg Hop: Do everything you did on the double leg hop only on one foot.  After you’ve done all the exercises on one leg, switch to the other leg.

*Table Routine

§  Fire Hydrants: sit on your hands and knees and lift your leg up and out to the side with your knee bent, then switch legs.  Do 10 lifts, both legs.

§  Donkey Whips: sit on your hands and knees and lift your leg up and out to the side with your leg straight.  Swing it back and forth, then switch legs.  Do 10 whips, both legs

§  Donkey Kicks: sit on your hands and knees kick your leg back and up toward your head as far as it will go with your knee bent, then switch legs.  Do 10 kicks, both legs

§  Circles: sit on your hands and knees and lift your leg up and out making a big circle motion, then switch legs.  Do 10 circles, both legs. 

Seated Upper Body Workout

Equipment Needed A chair, a resistance band (medium or light tension), a medicine ball (2-8 lbs, depending on your fitness level) and various weighted dumbbells. (Weights can be replaced with books! Use your scriptures as if it were the medicine ball!) How To While seated, sit up very tall for each exercise, using your abs to maintain good posture. If you're not familiar with strength training, practice the moves without weight or with very light weight to get your form down. Beginners:  Perform each exercise for 1 set of the suggested reps, choosing a weight that is challenging but allows you to keep good form.  Intermediate/Advanced:  Perform 2-3 circuits of the exercises, one after the other, resting as needed. Do this workout 2-3 non-consecutive days a week, taking at least one day of rest between workouts. Warm Up - Seated Punches      Warm up by jabbing forward, alternating the right and left arms.  When jabbing, snap the arm forward as fast as you can without locking the elbow or fully extending the joint.  Pull the arm back in as quickly as you can, keeping the other arm up and guarding the face, then jab with the other arm. Front Jabs - 20 reps High Jabs - Take your punches up toward the ceiling, alternating sides for 20 reps Front and High Jabs - Punch forward, alternating right and left, then punch high, alternating right and left.  Repeat, going forward and then up for 20 reps. Repeat 2 more times, moving as fast as you can.

Shoulder Retractions   Sit tall with the abs engaged and push the arms straight out in front of you without locking the joints.  Bend the elbows and pull them back, squeezing the shoulder blades together, slightly behind the torso.  Continue pushing forward and pulling back for 2 sets of 20 reps.

Medicine Ball Exchange    Sit tall with abs engaged and hold a medicine ball in the right hand, down at your side.  Circle the arm up and overhead, taking the ball with the other hand and lowering it down to the left side.  Continue circling the ball overhead, alternating arms.  For more intensity, go faster or add a toss at the top of the movement.  Repeat for 16 reps.

Chest Squeeze with Med Ball  Sit tall and hold a medicine ball at chest level and squeeze the ball with the palms of hands to contract the chest. While continuing to squeeze the ball, slowly push the ball out in front of you at chest level until elbows are almost straight. Continuing the pressure with your hands, bend the elbows and pull the ball back to chest. Repeat for 16 reps.

Chest Press with Band   Wrap the band around the back of the chair, pulling the band under the armpits and holding the handles in each hand.  Sit very tall with the abs engaged and begin the movement with the elbows at 90 degrees and at shoulder level with the palms facing down.  Squeeze the chest to push the arms straight out in front of you without locking the joints.  Bring the arms back to start, keeping the move slow and controlled.  If you need more tension, you can wrap the band around your hands.  Repeat for 16 reps.

Overhead Press and Alternating Arms     Sit with good posture holding light-medium dumbbells in both hands.  Begin with arms bent to 90 degrees, weights next to the ears (arms should look like a goal post). Press the weights overhead and lower back down, repeating for 8 reps. Next, keep one arm down while the other arm presses overhead.  Continue alternating arms for 8 reps (1 rep includes both right and left arm).

Front Raise with Triceps Extension   Sit tall and hold weights at your sides.  Sweep the arms up so shoulder level and then continue overhead until the arms are next to the ears. Bend the elbows and lower the weights behind the head to about 90 degrees. Straighten the arms and sweep them back down, repeating 16 reps.

Lat Pull with Band While seated with good posture, hold a medium-tension band in both hands up above and slightly in front of your head. The distance between your hands will determine the intensity of the exercise (closer together is harder, further apart is easier). Contract the back and pull the right elbow down towards the ribcage.  Release and repeat for 16 reps before switching sides.

Rear Delt Squeeze  Sit tall and hold band in the middle, arms straight out in front of you, hands a few inches apart. Squeeze the shoulder blades together and pull band so that the arms move out to the sides like an airplane. Return to start and repeat, keeping tension on the band the entire time.  Repeat for 16 reps

Medicine Ball Curl and Press Sit tall and hold a medicine ball in the right hand down at your side.  Balance the ball in your hand as you curl the arm up in a biceps curl.  At the top of the motion, push the arm out and up toward the ceiling.  Bring the ball back down and lower the arm, repeating for 12 reps before switching arms.

Triceps Extension with Medicine Ball   Sit tall and hold a medicine ball straight up over the head, keeping the shoulders away from the ears.  Bend the elbows, lowering the ball behind your head until arms are at about 90 degrees.  Squeeze the back of the arms to straighten the arms, taking the ball back up.  Repeat for 16 reps.

Triceps Extensions with Bands   Sit with good posture holding a band out in front of you with elbows bent out to the sides at shoulder level, palms facing the floor--the distance of your hands will determine the intensity. While keeping the left hand in place, straighten the right arm out to the side until it's parallel to the floor, squeezing the back of the arm. Move back to start and for 16 reps before switching arms.

Seated Rotation for Abs  Sit with good posture holding a medicine ball or dumbbell in front of torso, elbows slightly bent. Keeping the abs contracted, rotate the ball to the right while keeping the hips and legs facing forward. Contract abs to bring the ball back to center and then to the left. Go slowly and concentrate on rotating only at the torso

The Better-Than-Nothing Workouts

Upper Body Workout

Pull your belly button in and up, then bend your elbows and slowly lower your body toward the counter until your chest is a few inches from your hands. Pause, then straighten your arms, as if pushing the counter away. Repeat 10 times. That’s one set; aim for three sets.

Tummy Workout

Sit so your spine is against the back of your chair, and bring your shoulders back and down. Then grasp the back or bottom of the chair for support, as shown. Pull your belly button in and up, and slowly lift your right foot off the floor, keeping your knee bent at a 90 degree angle.
Raise your left foot the same way so that your knees are together and both feet are off the floor, as shown. Hold for two counts, then lower, keeping your stomach muscles tight and your back long against the chair. Work your way up to holding for six counts. Repeat eight times, switching the starting leg each time.

Thigh Workout

Stand up straight, with heels together and toes pointed slightly outward.
Rise up on to your toes and pull your belly button in and up, keeping your back straight. Try not to lean forward. Hold for 1 count, then slowly place your heels back on the ground. Do 10 times, or for as long as you’re stuck standing around.

Arm Workout

Wrap your hands around the front of your seat and walk legs out in front of you until knees are bent 90 degrees, keeping elbows locked, 
Slowly bend elbows straight back behind you, dropping your butt almost to the ground, as shown; pause for one count, then push back up. Do 10 to 12 reps. That’s one set; aim for three sets. To make it harder, straighten your legs

Read more: Lazy Woman's Fitness - Redbook 

Tone Your Upper Arms

15 Dumbbell Alternating Shoulder Press and Twists

A Stand holding a pair of dumbbells (or some heavy books) just outside your shoulders, with your elbows bent and palms facing each other.

B Rotate your torso to the right as you press the dumbbell in your left hand at a slight angle above your shoulder. Reverse the movement back to the start, rotate to your left, and press the dumbbell in your right hand upward. That's one rep.

15 Dumbbell Rows

A Grab a pair of dumbbells with an overhand grip, bend at your hips and knees, and lower your torso until it's almost parallel to the floor. Let the dumbbells hang at arm's length from your shoulders.

B Bend your elbows and pull the dumbbells to the sides of your torso. Pause, then slowly lower the dumbbells. That's one rep.

15 Incline Pushups

A Place your hands on a box, bench, or step instead of the floor.

B Low your body until your chest nearly touches the bench. Pause at the bottom, and then push yourself back to the starting position as quickly as possible. That's one rep.

15 Seated Dumbbell External Rotations

A Hold a dumbbell in your left hand and sit on a bench. Place your left foot on the bench with your knee bent. Bend your left elbow 90 degrees and place the inside portion of it on your left knee.

B Without changing the bend in your elbow, rotate your upper arm and forearm up and back as far as you can. Pause, then return to starting position. That's one rep.

15 Thrusters

A Hold a pair of dumbbells next to your shoulders, your palms facing each other. Stand tall with your feet shoulder-width apart. Keep your torso as upright as possible throughout the entire movement.

B Lower your body until the tops of your thighs are parallel to the floor.

C Push your body back to a standing position as you press the dumbbells directly over your shoulders. Lower the dumbbells back to the starting position. That's one rep.

Upper Body Workout

Do 15-20 reps each 2-3 times a week.

*Arm curls
*Overhead press
*Punches
*Tricep dips
*Wall push ups

Daily Workout Plan

Click the image to make it bigger! 

Submitted By Amanda J.

Before Shower Workout

* 50 jumping jacks
* 5 push ups
* 20 crunches
* 20 mountain climbers
* 30 second plank

Repeat 2x.

Total Body Workout

* 15 chair squats
* 10 twisting planks
* 15 lunges twists
* 15 sumo squats and jump
* 10 tricep push ups

Legs and Core Workout

* 20 squats
* 30 lunges
* 40 calf raises
* 50 second wall squat
* 60 jumping jacks
* 50 second wall squat
* 40 sumo squats
* 30 leg raises
* 20 squats

Glutes Workout

* 15 rotating sumo squats
* 15 lunges
* 15 sumo squats with leg raise
* 15 curtsy squats

Repeat 3x.

Out of Bed Workout

Do this each morning just after getting out of bed. It works you out before your body knows what is going on!

* 50 jumping jacks
* 5 push ups
* 20 sit ups
* 20 mountain climbers
* 30 second plank
* 7 burpees

Repeat 2x.