Indoor Workouts | Arms
No more using “it’s too cold outside” as an excuse to not workout.
We’re a few days into February which means we’re more than one month out of the holiday season. You know what that means? That means you better be out of your holiday season cookie eating and eggnog sipping habits! Hopefully this new year set you back on track with your health – maybe you even made one of your resolutions to work out more. Well we all know what happens to our resolutions – many times we start out doing really well and then slowly but surely push them to the back burner. Add on top of that the fact that we’re in the heart of the winter and the temperatures outside aren’t very ideal. Snuggling up on your couch in your favorite pair of sweats sounds much better than braving the cold and heading to the gym. Don’t let that be your excuse though for not taking care of yourself and getting in a good workout. In this series we’re going to give you tons of exercises you can do right in the comfort of your own home – no freezing cold treks through the snow necessary. Here are some Indoor Workouts | Arms.
High Bicep Curls
Start out standing with your feet hip-distance apart. Grab some weights and lift your arms so that they’re shoulder height and parallel to the ground. While keeping one arm extended, bend the other arm and bring the weight towards your shoulder to complete a bicep curl. Extend it back out and then bend your opposite arm up for another bicep curl. Alternate arms and repeat for 30 seconds. Do 3 sets of this.
Front Rows
Grab two weights. Slightly bend forward at your waist and extend your arms out, palms facing each other and hands at an angle reaching towards the ground. Bend your arms and bring them backwards, elbows extending back behind your body and weights coming up to your chest. Then extend your arms back out to starting position. Continue this for 30 seconds and complete 3 sets.
Push Ups
Push ups can be done in a number of ways. Choose to do them either the regular way in plank position, with your arms elevated, with your feet elevated, with your knees on the ground, or even Spiderman push ups. Either way try to do 3 sets of 10 reps.
Tricep Dips
Grab two dumbbells. Extend your arms above your head with your palms facing in towards each other. Bend your elbows to a 90 degree angle so that the weights end up behind your head and your forearms are parallel to the ground. Then extend your arms back up. Repeat this exercise for 30 seconds and do 3 sets.
Chest Presses
Stand with your feet hip-width apart and grab two dumbbells. Extend your arms out in front of you with your arms bent at a 90 degree angle – palms facing each other and forearms parallel to your face. Open up your arms to the sides so that your hands are on either side of your head, keeping your arms bent at 90 degrees. Bring your arms back to the middle of your body and repeat this for 30 seconds. Do 3 sets.
Shoulder Pulses
While holding dumbbells, extend both arms in front of you and bend them at 90 degree angles with your palms facing you. Lift your arms up towards the sky but don’t fully extend them over your head, then return back to 90 degree angles. Continue doing these pulses for 30 seconds and repeat 3 times.
Planks
Whether you’re doing regular plank position or a plank with your knees on the ground, try to hold yourself up for as long as you can. Repeat this 3 times with breaks in between.
90 Degree Raises
Stand with your feet shoulder-width apart with your arms at your sides holding two dumbbells. Raise both arms out to your sides so that they’re parallel to the floor, then return them back down to your sides. Do as many as you can in 30 seconds and repeat this 3 times.
*If you don’t feel a burn or a slight shake in your arms with these exercises, try increasing the weight of your dumbbells or doing the exercises for longer than 30 seconds. The length of the workout as well as the intensity can be controlled by you!*
