Killer Arm Workout.. Uhh, Yea!

So I'm always looking for new exercises I can add to my workout routine or even a whole routine I could try. I'm starting to notice that my legs are getting a lot more toned then my upper body so I looked for a good mix of exercises that would work my arms. Let me tell you... I found it. My arms are soo soo sore today. Don't get me wrong, I LOVE feeling sore. It means I did something right! Soreness is a good thing. One place I seem to find many different exercises or even workout tips is Pinterest. I'm ALWAYS looking for effective exercise information. The "Health and Fitness" category has become my new best friend. (Follow me if you want: Kirsti's Pinterest )

Anyway back to my arms being sore. I found a link on pinterest with a caption reading "top 10 moves for killer arms". Okay they probably aren't the TOP 10 but, let me tell you from what I'm feeling today they're somewhere up there.

For the workout you'll need:

Courtesy of my iPhone- sorry for the quality. :P

• Dumbbells
• Chair
• Workout ball

If you don't have a workout ball don't fret you can put your feet on the edge of a couch or even the chair instead. Don't have dumbbells you can make weights at home. Either put water, sand, rocks, flour, pretty much whatever in 2 gallon or half gallon milk containers. It all depends on how heavy you want them to be. OR you can even put cans in a plastic bag, to the desired weight you want. Just make sure, either way you do it, they weight the same. You don't want to work one arm more than the other.

What are the exercises?
Finally after all this chit chat let's get down to business. The workout should be done three times with 30-45 second rests in between each circuit, depending on how out of breath you are.

• Dumbbell curl- 8 left arm, 8 right arm, 8 both arms. I always try to keep my elbows at my sides and do the reps counting to 3 as I finish. (moving the weight away from my body)
• Forarm plank-The classic plank position. Elbows on the floor, back straight. Hold for 20 seconds and repeat 3 times.
• Chair dips- (these were killer for me, but it's totally worth it in the end) 8 reps. I try and keep my knees straight and bend my arms to a 90 degree angle
• Balanced Core Strengthening- I like to think of it as superman, with one foot on the ground. Act like your flying through the air balancing with one foot on the ground. Keep your arms by your ears though. 8 reps alternating legs holding for 8 seconds.
• The Cobra- Lay on the floor with your hands on each side of your chest. Lift your chest off the ground and hold for 2 seconds. I did 8 of these.
• Pullover with dumbbell- I did 10 of these
• Push up on a ball- I did 10 but remember to keep good form.
• Hover rotation- This is basically doing a plank on each side of your body, back, left side, right side, front. I held them for 8 seconds each and did two of each.
• Traveling Power Squat- start in a squat position, jump in the air while simultaneously lifting a dumbbell over your head with both arms. I did as many as I could for 30 seconds.

REPEAT 3 times! I know it's hard once you get done with the second, but if you push yourself you'll see results. It's so much sweeter in the end when you know how hard you worked. ALSO, remember to eat some lean meat or protein when you get done. If you want to gain muscle you have to feed your muscles, it's crucial. I normally have a chicken breast/thigh or half a scoop of protein powder in 1 cup of milk or water.

Here is where I found the workout it shows you how to do each move in a video.