HOW TO GET TONED, SEXY ARMS

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. 

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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. 

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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

YOU LITERALLY CAN, BUILD A BOOTY.

I’m excited for this week with you guys because I’m going to fill you in on a little something that I learned about two years ago. Ready? Okay. So get this…you can actually build…your butt.

I know, I know, groundbreaking news. Why I never considered this as an option up until then is beyond me. 

Now I understand that this concept is so obvious but it wasn’t until I saw some before and after pictures of my friend that I realized the difference a girl can make for herself. Since then I have adopted some prime booty moves into my workout 3-4times a week and it has definitely paid off. 

So your butt has three main muscles  - gluteus medius, gluteus maximus and gluteus minimus. The gluteus maximus is the biggest and strongest muscle in your body which means that there is a lot of room for growth there! It makes up the main squishy party of your bum while the gluteus medius builds the upper portion and the gluteus minimus is what creates that lift in the lower half.

Try to do this full booty workout 3-4 times this week and from here on out be sure to add it to your weekly routine!

If anything is too easy make sure you grab some heavier weights! The last 3 reps of each exercise should be difficult if you are using an appropriate weight. 

You got this

- 1-LEGGED SQUATS X 20 (GLUTEUS MAXIMUS)

Put one or both hands on a bar or a wall. Put all of your weight on your right leg and lift your left leg off the ground and extend it straight out in front of you. 

- Keeping your back straight and your shoulders back, squat down into your right leg making your thigh parallel with the ground.

- Squat back up keeping your left leg off the ground and extended out

- Repeat 20 times on the right then switch to the left.

- For more of a challenge – hold a weight in the opposite hand of the leg you are squatting and get LOW!

- SIDE HIP ABDUCTORS x 20 (GLUTEUS MINIMUS AND MEDIUS)

- Start out lying on your left side with your legs straight, your feet stacked and use your left hand to support your head.

- Keeping your leg straight, lift your right leg into the air making sure that you keep your toes pulled back.

- Bring it up to a 45-degree angle then slowly lower back down towards your left leg but don’t set it down all the way until you have done all 20

- Repeat for 20 on the other side.

- 1-LEGGED DEAD LIFTS x 20 (GLUTEUS MAXIMUS)

Put all of your weight on your right leg.

- Grab two dumb bells or one barbell and start off standing with all you weight on your right leg. 

- Hold the weights down and in front of your legs and lift your left foot slightly off the ground.

- Then slowly hinge at your waist bringing the weights down towards your feet and your left foot back and towards the sky.

- Keep your shoulders back and your back flat

- Slowly move back up to the starting position keeping your left leg off the ground until you have done all 20 reps. Then switch legs.

- DIRTY DOGS x 20 (GLUTEUS MEDIUS)

- Get down on your hands and knees and start by lifting your right leg out to the side

- Keep it bent in the same position the entire time! (It’s as if you’re using a fire hydrant like your pup, hence the name of this exercise) Sounds silly but it kills.

- Bring it back in to the starting position but don’t set your knee on the ground until you have done all 20 reps! Do your best to get your inner thigh parallel to the floor when you lift it out to the side.

- FRONT/SIDE/REVERSE LUNGES x 15 (GLUTEUS MAXIMUS)

- Hold a weight in each hand OR grab a barbell and rest it on your shoulders. 

- Stand with feet hip distance apart and start by stepping forward with your left foot into a lunge putting both legs into a 90-degree angle.

- Push through your left heel back to the starting position and immediately step out to the left for a side lunge.

- Push through the left heel again back to the starting position then immediately step the left foot backwards into a lunge.

- Return to the starting position and continue into the forward lunge.

Repeat this process of forwards, side and back for a total of 15 reps on each leg.

- CLAM EXERCISE x 20 (GLUTEUS MEDIUS AND MINIMUS)

- Start by lying down on your left side with your legs stacked and slightly bent in a 90-degree angle so that your feet are close to your bottom.

-  Use your left hand to support your head.

- Keeping your feet together and your knees bent, lift your right knee

up, hold for a second then lower back down.

- Repeat this for a total of 20 times then switch sides.