**If you haven’t checked out my guest post on Loving on the Run’s blog, please do so! It includes tips for maintaining your health when your significant other eats differently than you.**
A few weeks ago, my cousin Michelle broke her leg while competing in a relay triathlon. I felt terrible for her, and really wanted to help, but I didn’t think there was anything I could do … until she asked me to make her a training plan!! Her determination to keep her arms and abs toned and her fitness levels high was inspiring, but I certainly didn’t want to hurt her! So I did some research, tested out the moves on myself, and put together a two-part training plan for her. She liked it, stayed safe, and even said she was “so sore” after the workouts!
I was thrilled to be able to help Michelle, but I didn’t even think about sharing the workouts with you all until I was recently looking for a quick, at-home strength workout that would get my heart rate up and work my arms. I had a longer run the next day, and I didn’t want to wear out my legs, so I started thinking what I could do … of course!!! Michelle’s workout! (Sometimes I’m a little slow :)). This workout is designed to put absolutely NO pressure on the legs, so it’s great for those with leg or knee injuries*, but it’s also great for those without injuries who just want to work their arms and abs!
You see, running is a great strengthening workout for my legs, and I usually fit in some planks or ab work after my runs (I recently started doing my Flat Abs in 5 Minutes workout again, and it’s awesome!! Go check it out if you haven’t yet!). But the truth is, aside from my at-home (or hotel) circuit workouts, I don’t work my arms as much as I’d like to.
Are you the same way? Are you looking for a quick, effective workout you can do at home, at the gym, or in a hotel room? Well then, let’s get going! I set this workout up using one set of light weights, one set of medium, and one set of heavy weights (I used 5, 8, and 10 lb. weights). If you don’t have those, though, you can use just one set of weights, or even a really heavy pair of water bottles! Enjoy (and let me know if you do!)
Burnin’ Arms and Abs Circuit Workout: Exercise Explanations and Video Links
- Speedbag: at about face level, rotate your fists forward rapidly as if you were hitting a speedbag
- Jabs: alternate arms
- Cross-jabs: alternate arms
- Hooks: alternate arms
- Arm runs: in squat position, mimic arm motion of running very rapidly, holding light weights
- Chest press
- Tricep skull crushers
- Bicep curls
- Hammer curls (hammer curls start 1 minute into video)
- Straight-arm side raises
- Straight-arm front raises (same thing as side raises, but arms go straight in front)
- Lateral raise with bent arms (same thing as side raises, but arms are bent 90 degrees)
- Overhead press
- Arm circles
- Mason twists
- Slow crunches: like a normal crunch motion, but move slowly and deliberately
- Side-to-side crunches
- Back extensions (or “supermans”)
- Toe touches
- Oblique bends: seated on chair, hold weights
*I am not a trainer, doctor, or physical therapist, so please consult with your doctor if you do actually have a leg injury.
So tell me in the comments … Do you usually work one part of the body at a time, or do you prefer circuit workouts? What’s the best workout you’ve done this week so far?