HOW TO GET TONED, SEXY ARMS
But my arms fluctuate like a motha so when I actually start to work on them, people notice pretty quick.
I've realized that it really doesn't take much for us girls to show off some lean arms, it's just that we never really give them enough work for them to change.
I get that it's December and everyone's in sweaters but STILL is there anything better than getting inside, taking your sweater off and being able to show off your super toned, sexy arms?
Unfortunately, my job missed the memo that it's WINTER so we're forced to wear sleeveless dresses, at night, every night, in 60 degree weather SO I've been a little more on my game in the upper body department.
Thanks work...I guess.
But my arms fluctuate like a motha so when I actually start to work on them, people notice pretty quick.
I've realized that it really doesn't take much for us girls to show off some lean arms, it's just that we never really give them enough work for them to change.
I mean, it makes sense right? We can't keep complaining that we don't like our arms and then admit to everyone that we only do spin class, you know? Doesn't really make sense.
So in three weeks I've managed to tone up thanks to a few exercises twice a week + my MRM supplement L-Carnitine....!!
Alright, start doing this 30 minute arm workout twice a week plus some cardio in between and you'll notice sexier arms in less than 2 weeks.
ARM WORKOUT:
PART ONE (set your timer for 7 minutes and continue to do these exercises until the timer goes off).
- 20 Push ups
- 15 Squats + Overhead press (10-20 pounds)
- 20 Triceps Dips
- 15 Burpees + a push up
PART TWO (set your timer for 7 minutes and continue to do these exercises until the timer goes off).
- 30 'Girl Pushups' (keep your feet lifted above your bum and your elbows in tight next to the sides of your body).
- 16 Commandos
- 50 Mario Carts (Hold a 10 pound weight directly out in front of you and rotate it from side to side like your steering a wheel. You will start to feel a burn in your shoulders).
- 15 Side lateral shoulder raises.
NOW...go back and do part one again, then move on to do part 2 a second time. The whole workout should take about 30 minutes.
HERE'S TRICK NUMBER TWO...
L-CARNITINE. This is a product that I SWEAR by from MRM-USA. I take a cap full every morning before I hit the gym and I TOTALLY notice a difference in my focus and energy, as well as how fast I tone up.
L-Carnitine is meant to basically start allowing your body to use your fat sources as FUEL during your workouts. This way you start to burn way more fat which allows you to slim down.
I've been taking it religiously for a few months now and I just started taking a cap and a half, but start with one for a while and notice how much different you feel!
If you want to get the MRM L-Carnitine that I use, then you can get it here for 40% off when you just use my code CHELSEY at checkout! 40% off! That's amazing!
TRICK NUMBER THREE:
As much as I know we want to just do a bunch of sit ups and get abs, I know people assume the same thing when it comes to arms, or getting a bigger ass. We want to think that we can do what is called "spot tone" which means we like to think that we can just do a bunch of squats and get a whole new ass or do a million biceps curls and get new arms.
BUT, as much as it does help FOR SURE, we still need to incorporate cardio. Cardio allows us to burn calories ALL OVERA OUR BODY. This will reduce fat in our arms, abs, and ass, all at the same time. Winning right?
So start doing 45 minutes of cardio every other day. You can run outside, swim, ride a bike, walk uphill on the treadmill, do the elliptical...whatever you want.
Monday - 45 minutes steady state cardio.
Tuesday - 30 Minute Arms Workout
Wednesday - Rest Day
Thursday - 45 minutes Steady State Cardio
Friday - 30 Minute Arms Workout
Saturday - 45 Minutes Steady State Cardio
Sunday - Rest Day
Let me know how it goes! XOXO
7 LOW IMPACT EXERCISES FOR THE BOOTY
A lot of you are looking for booty exercises, because duh.
Someone specifically though asked for booty and leg exercises to do if you're someone that has weak/bad knees so I wanted to show you my favs!! I also have SUPER bad knees.
Iv'e already had surgery on one knee and i'm pretty sure I need it again in my other knee considering it hurts all the time.
TIP : Try foam rolling your IT band (outer part of your leg in between your knee and hip). Sometime if this is really tight, which it is on most of us, it till start to pull on your knee which obviously causes discomfort.
Alrighty, so actually good knees or bad knees, these are some of my FAVORITE booty exercises. To really get the most out of these you need to SQUUUUUUUEZE your glutes and think "small, controlled movements" Not fast and sloppy and all over the place. A lof of this is inspired from barre classes to think ELEGANT, STRETCH, CONTRACT. Lets go.
PS, this workout steez is from YOGASMOGA, and it's suuuuper effing comfy. Like the comfiest. Can't wait to get more of their stuff because it's also super cute!
1. Inner Thigh Squeezes
Put one foot in front of you and one foot behind you and bend your knees so that both legs are at a 90-degree angle.
From here, keep your back foot still and pointed forward while you use your inner thigh muscles to squeeze your back leg in.
30 TIMES ONE SIDE THEN GO TO THE OTHER SIDE.
2. Goblet Squats
Start in a "chair" position, keeping all your weight in your heels.
Slowly lower your booty towards the ground ALWAYS making sure that your knees don't go over your toes. Keep them over your heels as much as possible.
When you raise up make sure that you push through your heels which will trigger those booty muscles!
DO 20.
3. Pulsing Lunges
Step into a wide lunge so that your back heel is off the ground.
Bring your hips straight down keeping your weight even between your front heel and back toes (NOT YOUR FRONT TOES)!
Make sure that when you go down your knee is directly above your heel.
Going up and down is 1 rep. DO 20 ON EACH SIDE.
4. Diagonal Leg Lifts
While you do this I want you to picture someone pulling your foot towards the back corner of the room. STRETCCCCCH your entire leg by pointing your toe as hard as you can.
GO SLOW.
Raise your leg, squeezing your glute at the top, then lower down slowly, barely tap the ground then slowly raise up again. This will feel like nothing if you don't angle your leg and point your toe so DO THAT.
Up and Down is 1 rep. DO 20 ON EACH SIDE.
5. Fire Hydrants
Cute name right? lol. You'll start with both of your knees on the ground but once you start you don;t put your knee back on the ground until you've finished all your reps and switch to the other side.
This exercise along with the last one is going to build your gluteus medius which gives you that bubble butt. HOLLA.
Keeping your knee bent, raise and lower your leg, SQUEEEZING your booty at the top of each rep.
Make sure you're not swinging your hips. Keep them still, let your booty do all the work.
DO 30 ON EACH SIDE.
6. Single Leg Glute Bridges
Keep one foot on the ground while you raise your other leg to the sky.
Use your planted foot to raise and lower yourself. Just tap your booty on the ground when you lower, don't lay your whole back down. No breaks here, sorry!
DO 20 EACH SIDE.
7. Baby Donkey Kicks
Get your leg in a 90-degree angle behind you and raise your knee so that it's in line with your booty. I like to do these in front of a mirror so that I can see if I'm lined up.
Pulse your leg up and down 1 INCH. It's a very small movement but it's great for building those little tiny muscle fibers that will give you a great plump up! Squeeze when you pulse up and slightly relax when you go down.
DO 60 EACH SIDE!
Do all the exercises back to back! Take a 30 second break after the baby donkey kicks then do the circuit again! I recommend doing it a total of 3-4 times!
xoxo CR