About a month ago, I shared my “Burnin’ Arms and Abs” workout, which I created for my cousin Michelle as she was recovering from her broken leg. Well, today is the perfect time to post the second workout I created for Michelle, because she got off of her crutches this weekend!! Sadly, she didn’t get to use my workouts too many times, since her crutches gave her a pinched nerve in her neck, but I have done both workouts a few times and enjoyed them, so I hope you will, too! I heard from several of you who enjoyed the Burnin’ Arms and Abs workout, so now you’ll have a second upper body workout to add to the mix. Remember that you can use the menu bar at the top of the page (go to “Fitness” then choose “Lyons’ Share Workouts” from the drop-down menu), or see my Pinterest boards, if you want more workouts!
If you’re doing this workout because you have a leg or knee injury, almost all of the moves (including the warm-up) can be done either seated in a chair or lying on your back (of course, do NOT do anything that causes extra pain to your injury!). If you don’t have an injury, I recommend doing the warm-up in a “boxer’s stance” and standing (or squatting for a bonus!) for the workout series. The workout is a great add-on to a cardio session (do each circuit once), or as a stand-alone workout (do each circuit twice). Going through Circuit 1 and Circuit 2 once each took me 13 minutes, so with the warm-up, this could be (about) an 18-minute or 31-minute workout total. Like the previous arm and abs workout, this one calls for a set of light, medium, and heavy weights, but feel free to modify based on what you have available. Enjoy!
Arm and Ab Power Circuit Workout – Exercise Explanations and Video Links:
- Speedbag: at 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
- Bicep curls
- Overhead press
- Woodchop: bring one weight across your body, from low on the left to high on the right (and vice versa)
- Overhead tricep extensions: holding one weight between both hands, bend arms so weight goes behind your head, and straighten up to the ceiling
- Straight-arm side raises
- Oblique side-to-side crunches
- Reverse bicep curl: just like a bicep curl, but your palms face down
- Tilted shoulder raise: holding weights, raise arms out to side (“T” position), rotate palms backwards, return to sides, and lower
- Mason twists
- Chest press
- Dumbbell fly: laying on floor, bring arms out to “T” position, palms facing up, and bring dumbbells together to touch overhead
- Toe touches
*I am not a trainer, doctor, or physical therapist, so please consult with your doctor if you do actually have a leg injury, or before beginning any exercise program.
Wish Kevin Good Luck!
I hate to mention injuries twice in one post, but they can be an unfortunate part of the exercise lifestyle. I recently mentioned that Kevin has a torn meniscus, and he’s having surgery to repair it tomorrow. He’s been SUCH a trooper so far (and anyone who loves exercise but has been forced to rest for several weeks due to injury knows how hard this is!), and the recovery time depends a lot on the outcome of tomorrow’s surgery. So, please send your “good luck” wishes his way – I’m sure he’ll be thrilled to read the comments! I’ll be sure to update you on the surgery on Friday’s post.
So tell me in the comments … What’s your favorite body part to work in the gym? Have you ever been injured and been forced to take time off from exercise? Send Kevin a “good luck” wish!