Today’s workout is all about those arms! Let’s get them strong, toned and well-sculpted!

Countless times I’ve heard clients say “I have no arm strength”. If you’ve ever said or thought this then this routine is for you. I selected these exercises because they activate the primary muscles. Today’s workout will not only help you build arm strength but will affect your body in other ways, by reducing fat and increasing muscle. After the end of this 30 day journey your arms will be transformed from flabby to shapely lean and defined. After this one you’ll be ready to showcase sleek, toned arms on the beach this summer.

Day 10 targets your chest, shoulders, triceps, forearms and biceps. You will need your resistance bands for this one.

This is Day 10 – Let’s go!!!

Commit to 30 days of being healthier and being a better you. Ignore the distractions and the frustrations. Be patient, the results will come. JUST DON’T GIVE UP! For my more advanced members, try to repeat the series until you burnout. Also, feel free to mix and match with some of our previous videos. There are no rules!

Get empowered, beat the gym, and let’s have some fun! If you want to, use our hashtag #BeatTheGym, let’s hold each other high and accountable and let’s celebrate one another’s milestones.

If you are interested in going on the 30 HIIT Day Journey, please know that this program is free and will be available for you all year long. Sign up here!


The Moves

Band Pull Apart – Here’s an effective exercise to activate the muscles in your back, shoulders and arms. I recommend that this becomes a staple movement in your dynamic warm up before any arms or back workout. For this exercise, remember to begin with your arms extended straight. Then move your hands out laterally. Pause and return to the start position. Remember to SLOWLY return to starting position.

Cross Body Bicep Curls – Bicep curls are a basic and most effective exercise for toning your arms. For this modified version, start standing straight with your feet hip-width apart on top of the cable. Hold the cable handles and flex your elbows by bringing your palms close to your opposite shoulders and keeping your elbows close to your body.

Up Right Row – Step on the middle of the cable and grab the cable handles in each hand and your arms extended by your sides with your feet hip-width apart. Then bend your elbows and pull the handles of the cables to sternum level and pause. Slowly lower your arms to the starting position.

Seated Military Press – The Military Press offers a lot of bang for your buck. This exercise engages not only your shoulders, back and arms but also your core. Assume start position seated in the middle of the cable with your legs straight. Press the handles of the resistance cable up and stop when upper arms are parallel to the ground. Slowly press the resistance band overhead, then lower to the starting position and repeat.

Seated Row – Sit on the floor with your legs extended. Then loop the resistance cable around the soles of your feet and hold the handles on each hand. Pull the cable towards your waistline, while keeping your back straight and squeezing your shoulder blades. Slowly release tension to return to the starting position and repeat.

Triceps Press – Bend your knees slightly and bring your torso forward, by bending at the waist, while keeping your back straight. It is OK if your knees are slightly bent. Step into the middle of the resistance cable and bend your elbows straight back. Pull the handles and straighten your arms behind you with your palms facing down. 

Push Up to Shoulder Tap – Push ups are an integral part of functional and body weight training. You can start doing them with your knees on the ground. In addition to improving your arm strength this exercise offers many benefits such as increasing your core strength and increasing your shoulder stability.

Kneeling Front Shoulder Raise – For this exercise assume a starting position by kneeling on top of the middle of the cable and holding the handles on each hand. Proceed to raise your arms straight in front of you until they’re parallel to the floor and perpendicular to your chest. Lower your arms slowly to the starting position and repeat.

Keep beating the gym!!

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Written by: Tony Thomas

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