Tuesday, October 29, 2013

Slim and Sculpted Arms: Home Workout

Hi Everyone!

Tonight's workout is tough! My arms were trembling at the end of it! The video is below. :)

I used two 20 lb dumbbells in this workout. Choose a weight that is appropriate for you. How do you know when it's time to upgrade your weights?

8-10 reps: Body Building
10-15 reps: Strength
15-20 reps: Strength and Endurance
20-25 reps: Endurance

So, if you are doing more than 20 reps with ease it's time to upgrade your weights. I'm an Occupational Therapist so my focus is always on what's most functional. For me, that means I want to build strength and endurance at the same time. For muscular balance and optimal benefits you need to have both. This is why I typically structure my workouts for 15-20 reps, with beginners starting at 10 reps. When you are starting out you need to build strength. Once you have a base you are able to start working on strength and endurance, and progress your fitness and health upward from that point. 

I followed up today's workout with a 4 mile run on the treadmill. My ankle felt great the entire time! Woohoo! That means my time off was well worth it, and I'm back! 

Full steam ahead! Enjoy the workout. :)

Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps

*If you max out during the workout (can not do any more of the exercise with proper form) that's okay. You will see that I max out a few times during this workout. It's a great way to build strength, and to monitor your strength gains when you repeat the workout. 

1. Row Lunge (right)
2. Row Lunge (left)
3. Tricep Drop
4. Mountain Pushup
5. Curl (right)
6. Curl (left)
7. Chest Press
8. Tricep Extension (right)
9. Tricep Extension (left)
10. Decline Pushup


  1. Awesome workout! Loved it! Did it all with 10 lb weights and actually surprised myself with how many reps I could do on a few moves. Guess I need to up the weight a little for those ones. :)

  2. This was a good, hard workout. Wondering if I should do more than 1 round? I usually do another full body or cardio workout and then do an upper body or lower body workout. What do you think? I am at a good, healthy weight just trying to lower body fat percentage and gain strength and endurance.

  3. Just did this one again, it is one of my favorites! Thanks!

  4. loved this workout..did it three times through now going to do a cardio workout :)

  5. This workout is great. One of my favorites. Thanks! :-)

  6. My favorite arm workout!!! Thank you!