Arms and Interval

I posted a leg workout about three weeks ago, so I thought I'd share with you an arm workout that I typically do. It takes about 50 minutes and is pretty intense!

Arm Workout


Circuit 1: Chest and Triceps (on stability ball -- 15 reps x 3)

• Chest press: 15 lb dumbbells
• Dumbbell flyers: 15 lb dumbbells
• Tricep extension: 15 lb dumbbell (just one)

Circuit 2: Shoulders (on stability ball -- x3)

• Seated military press: 10 lb dumbbells, 15 reps
• Seated straight-arm raises (to front): 10 lb dumbbells, 10 reps
• Shoulder rotators: 10 lb dumbbells, 15 reps

Circuit 3: Biceps and Triceps (15 reps x 3)

• Bicep curls: 10 lb dumbbells
• Standing tricep extension: 15 lb dumbbell (just one)
• Hammer curls: 10 lb dumbbells
• Tricep kickback: 10 lb dumbbell (both sides)

Circuit 4: Back and Shoulders (x3)

• Bent-over rows: 15 lb dumbbell, 15 reps on both sides
• Straight-arm raises (to side): 10 lb dumbbells, 10 reps
• Upright rows: 10 lb dumbbells, 10-15 reps

Circuit 5: Chest, Shoulders, Triceps (x3)

• Lateral fly machines: 40 lbs, 15 reps
• Cable fly machine: 40 lbs, 15 reps
• Tricep dips, 12 reps

I was happy to get back in the gym; I worked out my arms using dumbbells at home twice over spring break but it's just not the same! Yesterday I worked out my legs and did an easy-ish hour on the elliptical reading the April Marie Claire (alternating between resistance levels 15 and 10), so I wanted to do some high-intensity cardio today. I came up with a KILLER two-part interval workout:

Part 1: Sprint Intervals, 25 minutes

• 0-1: 4.0 mph, 5.0 incline
• 1-3: 8.0 mph, 1.0 incline
• 3-4: 4.0 mph, 1.0 incline
• 4-6: 8.5 mph, 1.0 incline
• 6-7: 4.0 mph, 1.0 incline
• 7-9: 9.0 mph, 1.0 incline
• 9-11: 4.0 mph, 1.0 incline
• 11-12.5: 9.5 mph, 1.0 incline
• 12.5-14: 4.0 mph, 1.0 incline
• 14-15: 10.0 mph , 1.0 incline
• 15-17: 4.0 mph, 1.0 incline
• 17-18: 9.5 mph, 1.0 incline
• 18-19: 4.0 mph, 1.0 incline
• 19-20: 9.0 mph, 1.0 incline
• 20-21: 4.0 mph, 1.0 incline
• 21-22: 8.5 mph, 1.0 incline
• 22-23: 4.0 mph, 1.0 incline
• 23-24: 8.0 mph, 1.0 incline
• 24-25: 4.0 mph, 1.0 incline

Part 2: Incline Walking, 15 minutes

• 0-5: 4.0 mph, 5.0 incline
• 5-6: 4.0 mph, 10.0 incline
• 6-7: 4.0 mph, 9.0 incline
• 7-8: 4.0 mph, 8.0 incline
• 8-9: 4.0 mph, 7.0 incline
• 9-10: 4.0 mph, 6.0 incline
• 10-11: 4.0 mph , 5.0 incline
• 11-12: 4.0 mph, 4.0 incline
• 12-13: 4.0 mph, 3.0 incline
• 13-14: 3.0 mph, 2.0 incline
• 14-15: 2.0 mph, 2.0 incline

I haven't done high-intensity interval training in so long, and it was INTENSE. I was sweating so hard that my mascara was running down my cheeks and I looked like I was crying. The incline walking was surprising challenging. I intended it to be just a cool-down but it turned into a nice workout that really targeted my glutes but still was slow enough that I could read the latest People magazine. I've read that you're only supposed to do HIIT 2x a week and I'm hoping that's true because it was pretty hard!

Well, it's time for me to get to bed and maybe tomorrow I'll take pictures of my food for once!