Say goodbye to bingo wings and hello to sexy arms!

By December 3, 2016 No Comments
Sexy Arm Workout

sexy-arms-workout-graphicDo this easy, no gym, beginners workout in the comfort of your own home with only two pieces of kit.

These are my client’s favourite arm moves that in a matter of weeks will have your own looking slimmer, leaner and more toned than ever before.

Whether you’re rockin’ a swimsuit, a little black dress or a tank top, you want to show off strong, lean arms. But toning your arms is more…

Research indicates arm exercises can actually help reduce muscle pain in your neck and traps. With these moves, you’ll sculpt and define your arms, reduce excess fat, and get stronger and healthier. For beginners, you’ll need a set of kettlebells- 2x 4kg or for those with a bit more experience you can go heavier with 2x6kg.

 

Do the exercises as presented in order here to prep your arms for each upcoming move, and be sure to rest your arms on alternate days.

 

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The 30 Minute Sexy Arms Workout Plan:

Warm Up

3 minutes of kettlebell swings with light weight (6kg for beginners, 8kg for advanced or intermediate)

 

Arm Workout

With 4kg kettlebells for beginners, 6kg for more advanced

 

Pullovers (AKA Barbies)

Bring the kettlebell from navel to back of neck holding kettlebell at base of horns and keeping your arms as close to your head at possible.

15 reps x 3 sets with 30 sec in between each set

 

Tricep French Press (AKA Tricep Extension or Skullcrushers)

Hold kettlebell by base of horns, bring above head, keeping arms close to ears and elbows still, simply fold fore arms behind head at the elbow, without letting kettlebell touch head!

15 reps x 3 sets with 30 sec in between each set

 

See Saw Press

Starting in the racked position of two kettlebells in your cleavage area, bring one kettlebell at a time up past your nose to be fully extended in the air above shoulder and behind ear, only hold in upright position for 2 secs, then bring down again past nose into racked position. Ensure to follow the kettlebell with your eyes the whole time, looking up at it.  Alternate arms.

20 reps (total – that’s 10 each arm) x 3 sets with 30 sec in between each set

 

Half Turkish Get Ups

Start in the recovery position, scoop up kettlebell and roll over to allow it into your rack lying down. Bend the same knee the kettlebell is in.  Move kettlebell out parallel to chest using elbow as a ‘stand’. Start the get up by simply pressing the bell into the air aiming for your navel. As you ‘press’ or push this out, lift your shoulder up and put weight on the opposite arm which becomes fully extended and as you do, lift your bum and put your weight on the extended arm. Then reverse your movements and bring the kettlebell back down SLOWLY to your chest and then on the ‘stand’.

3 each side

 

High Plank

Get yourself into a press up position. Ensure your shoulders and brought over your hands. Spread finger wide on hands. Ensure your weight is evenly distributed on hands putting weight between first finger and thumb. Flatten your bum so it doesn’t ‘pitch’ up like a tent.  And simply hold this.  Ensure you engage your abs by drawing your navel to your spine.

Beginners- without the kettlebell

Hold for 30 secs, rest for 30 secs x3

 

More Advanced- on an 8kg kettlebell with a wide base

Hold for 45 secs, rest for 10 secs x3

 

Cool down/stretches

 

To see videos of each exercise and get a day by day workout plan for 28 Days, why not try The Warrior Goddess Body 28 Day programme, find out more here >>

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Lisa Barwise

Author Lisa Barwise

Hi, I'm Lisa. I consider myself a Wellness Alchemist, the catalyst in the transformation of Strong Women around the world. Strong of mind, body and character.

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