Sculpted Arms – Boot Camp 2012!

The second 6-week session of BodyFit BootCamp at Tantrum Fitness didn’t wait for the ball to finish dropping before kicking everyone back into high gear!  Tonight will be my first night getting to work with 6 wonderful ladies – 3 returning from the first session, and 3 new.  I’m thrilled to be “coaching” women who are looking to push themselves to the next level in fitness.  I’m already inspired!

I will be running the Wednesday night workout of this second session and alternating between upper and lower body workouts each week.  Tonight is going to be all about getting sculpted arms without having to pump a lot of iron.  It’s never too early to start thinking about bikini season!

Our exercises for this workout are going to use a jump rope, your own body weight and some small hand weights!

Here’s the game plan:

Extended Jump Rope x3

  • begin skipping rope
  • slowly start extending arms out from the body as far as is comfortable to still skip rope
  • continue for 60 seconds

Push-Up Lean x3

  • Come into push-up position with feet together and hands spaced wider than shoulder-width apart, fingers pointing out to the sides.
  • Bend your right elbow so you tilt to the right.
  • Return to center and repeat with the left arm; alternate for 60 seconds, or until fatigued.

Wrist Rotations x3

  • Stand with your feet shoulder-width apart and a small weight in each hand, arms extended in front of you at shoulder height, palms down.
  • Quickly rotate your wrists inward as far as possible, then outward.
  • Continue alternating for 60 seconds.

Floor Pull Ups x3

  • Lie flat on the floor with your head and shoulders underneath a pole (which I will set up tonight!).
  • Grasp the pole with both hands, palms shoulder-distance apart and facing in.
  • Pull yourself up off the floor as high as you can, keeping your abs tight and your neck straight.
  • Pause for 1 second, then lower yourself back down.
  • Repeat for 60 seconds, or as long as you can.

One-Armed Triceps Dips x3

  • Sit on the floor with your legs and feet together, knees bent and feet flat on the floor.
  • Place your hands about a foot behind your butt, palms shoulder-distance apart, fingers pointing toward your butt. Straighten your arms to raise your butt off the floor.
  • Bend your left elbow and lower your butt as close to the floor as possible without actually touching it.
  • Straighten your left arm; repeat, this time bending right arm.
  • Alternate sides for 60 seconds.

Weighted Punch x3

  • Stand with feet hip-width apart, holding a small weight in each hand, fists in front of your face, palms facing each other.
  • Without moving your left fist, punch your right fist up as high as possible without locking your elbow.
  • Quickly pull right fist back to starting position as you simultaneously punch your left fist upward.
  • Continue alternating for 60 seconds; start slowly and gradually increase speed until you’re moving as fast as you can.

Weighted Boxing x3

  • Stand holding a small weight in each hand.
  • Bring fists in front of face, palms facing each other.
  • Step left foot 6 inches forward and right foot 6 inches back.
  • Punch with left fist, then right. Start slowly, speeding up until you’re going as fast as you can.
  • Repeat for 60 seconds.
  • Switch feet and repeat.

Abdominal Hold

  • Sit tall on the edge of a chair with your hands on the edge of the seat and your fingers pointing to your knees.
  • Tighten your abs and bring your toes 2 to 4 inches off the floor and lift your body off of the chair. Hold for as long as you can, shoot for 5 to 10 seconds.
  • Lower yourself down and repeat. Continue this exercise for 1 minute.
  • Beginners can keep one foot on the ground for additional support.

Navel Crunch

  • Kneel on the floor in front of a chair with your knees hip-width apart.
  • Bend forward at your waist and place your elbows on the chair.
  • Inhale, then exhale and slowly contract your navel in toward your spine. Pull your navel in and hold for 5 to 10 seconds.
  • Do this move twice in the beginning and work your way up to 10 reps.

Opposite Arm and Leg Raise

  • Get on all fours, aligning your knees under yourhips and hands under your shoulders.
  • Lift your right arm to shoulder height and your  left leg to hip height, hold for two counts. Reach forward with your fingers and back with your heel.
  • Repeat this exercise on the opposite side. Do 15 to 20 reps, alternating sides.
  • For a bigger challenge, touch your opposite elbow to your knee as you pull your arm and leg in.

I am looking forward to a GREAT workout tonight!


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