Guess what Miguel did yesterday? Just guess. He got sick! At first I thought he was faking because I always assume he is, but nope—his skin was on fire and he had a fever. Naturally I was all BACK UP OFF ME because I didn’t want to get sick, but luckily he’s already feeling better. Phew. I don’t want to jinx it, but I haven’t had a fever in quite some time and I wasn’t really in the mood to get one yesterday.
But enough about sickness, let’s talk about this workout.
Yes, a workout.
Like, I actually enjoy fitness. Who would have guessed? My excuse is that my mind has been on barre and only barre lately, so even getting my booty up to do anything else has been a struggle. I’m thinking once I settle into my teaching schedule by the end of June that I will go back to mixing my workouts back up. Until then, I’ll be posting short, barre workouts for ya!
This one in particular focuses on arms. If you’re already familiar with how barre works then YAY. If not, let me explain. Rather than lifting a heavier dumbbell (10-20lbs) and completing few reps (anywhere from 8-15 reps), you lift a light dumbbell (2-5 lb) and complete SEVERAL reps (I don’t have a number but… a lot). So for this workout, you’ll want to use a light weight of your choice and complete each arm set for at LEAST 30 seconds, aiming for one minute for each one if you can before moving onto the next exercise.
This workout isn’t meant to be a workout on it’s own—instead, couple it with another strength set or with some cardio. It is, however, meant to make your arms burn in a ways that you had no idea 2 lb dumbbells could do. Good stuff!
The other tricky thing is that not all of these movements have official “names” so instead I explain how to go about the flow below the photo, including proper transitions.
Oh and as always, try to ignore the horrible faces I’m making. The sun was in my eyes! ….that’s my only excuse.
1. START with your feet hip width apart, knees slightly bend, one dumbbell in each hand, palms facing forward, bending your elbows and pulling them into your waist. From there, extend your arms long out to the side. Quickly bend your arms and return back to the starting position. Complete this movement for 30-60 seconds. TIP: Squeeze your shoulder blades when you pull your elbows in, press your shoulders down when you extend your arms long, pull your core in the entire time.
-hold your arms out to the side-
2. Hold that wide arm extension long, palms still facing forward. Lift both arms up overhead, bringing the weights next to each other and then lower them back down to the wide arm extension. Repeat this move for 30-60 seconds. TIP: Press your shoulders down the entire time, try to keep your arms as straight as possible.
-hold overhead extension-
3. Keeping your arms straight overhead, dumbbells next to each other, bend your elbows to form 90° angles with both arms (like goal posts). From there, press both arms in toward each other, lightly tapping your elbows together and then return your arms out to those goal posts. Repeat this movement for 30-60 seconds. TIP: Maintain the 90° angle with both arms throughout the entire exercise, squeeze your shoulder blades together when you take those arms to the side.
-keeps arms bent, hold them out in front of you-
4. Hold both arms at a 90° angle out in front of you. Press your arms together and lift them up just an inch higher and then lower them back down to the starting position. Repeat this movement for 30-60 seconds. TIP: Don’t let your arms drop below 90°, even though you’re just pressing up an inch, pretend there’s something there that you want to punch with both fists (weird analogy but I swear it works).
-extend arms long-
5. Extend your arms long, palms facing the ceiling, forming the letter “t” with your body. Bend your elbows and bring the weights in closer to your neck and then extend your arms back out. Repeat this for 30-60 seconds. TIP: Don’t let your arms drop when you extend them long—keep them straight and directly out to the side, use your biceps to pull your arms in when you bend them.
6. Hold your arms out long, palms still facing the ceiling. From here, bend your elbow ever-so-slightly and then straighten it back. In class I call it a “micro bend” because that’s truly what it is. You bend your arms slightly and then straighten them again. Repeat this movement for 30-60 seconds. TIP: Continue to press your shoulders down—if you do feel your shudders coming up at all, drop the weights and do the exercise without any weight.
7. Holding both arms out long, flip your arms so that your palms face the back of the room, pinkies face up. Keeping both arms straight, lift them up just an inch and then lower them back to the starting position. Repeat this for 30-60 seconds. TIP: Continue to press your shoulders down, maintain a slight bend in your knees, try not to grip too tightly on the dumbbells.
-bring arms down-
8. Switching set up positions: keeping that slight bend in both knees, bring both feet together, hinge forward slightly at the waist, pulling your core in. Bring both dumbbells behind you and then lift them both up just an inch before lowering down an inch. Repeat this movement for 30-60 seconds. TIP: Squeeze your triceps tight! This is the tricep section of this workout. Also, make sure your shoulders are rolled down and not coming up to strain your neck.
TIP FOR ALL MOVES: remember these are all small movements—you want to isolate the muscle you’re working. My movements look a tad larger in the photos because I want you to be able to see what I’m doing.
Phew! Are you reading to BURN THOSE ARMS BABY. Sorry, so annoying. Enjoy the rest of your Thursday!
Q: A non-related question… what did you eat for breakfast this morning? I’m looking for inspiration!