Quick and Dirty Arm Workout

Tuesday, October 27, 2015

Good morning friends! How are you? Things over here are moving right along.

Lately every day has been insanely busy. Between activities, appointments, groceries, keeping up with the house, endless loads of laundry and all of the other mommy things that fall in there...I'm squeezing in workouts when I can and where I can.

This time of year, PJ's schedule doesn't allow him to be available to us that often, during the weekdays. Many times when he is home, he is working. Luckily this generally only lasts until December.  

So unless the stars align, workouts can outside of the house be tough to get in. I do most at home lately, when I can squeeze them in to our busy day. It's all about being flexible. 
During the weekdays I usually don't get to the gym because the child care hours don't work with our schedule. They are only early in the morning (when we have set activities...gymnastic, toddler classes, etc.) or in the evening (dinner time). Like I said...the stars just haven't been aligning lately. 

But you know what...I don't let that stop me! When the day's don't allow for me to get out to the gym (ahem...every day lately), I'm always doing strength workouts, HIIT, yoga, pilates and taking extra walks with Aria and the dogs. Lately Aria and I even race across the backyard over and over again.
She's pretty fast.

Luckily Wednesdays (pizza day at the grandparents) and weekends I can always get out to the gym or for a run.

Today's schedule is jam packed and PJ will be home late, so I banged out this arm workout early in the morning. This afternoon yoga, and squats of coarse, are on the menu. 

It's all upper body with some core stabilization integrated (ie. the exercise ball).

You don't have to use the exercise ball, but I recommend it as it forces your body to work harder to stabilize your core while you do the exercises. Additionally, if you're super pregnant like me, it puts your pelvis, hips and back into an extremely comfortable position!


Hello open hips and counter pressure!

This workout is great because the movements most people are familiar with, so there isn't much of a learning curve that goes with it. And if you aren't familiar with the exercises, they aren't at all complicated to learn, so it won't take long to get the hang of it. I've included links to an example each movement, in the workout, incase needed and for form tips.

It's quick because there is very little rest. It's dirty because the "very little rest" part really burns in the best way possible. Also because of the constant movement, it get's your heart pumping, sneaking in some cardio as well. 

For this workout I recommend lighter weights. Anywhere between 3 and 10, depending on what you are comfortable with. I used 8's today but I often use 5's as well. 

Before beginning, sit up straight and take a few deep breaths to activate your diaphragm and core. Feel your belly rise on the inhale and fall on the exhale. You're delivering nutrients to your entire body, balancing your hormonal system and firing up those muscles in your core, all just by breathing!

If you are pregnant like me, after you take your breaths, alternate reaching and really stretching your arms, up toward the sky a few times. Feel your body making room and space opening up as you reach. Something about that stretch is so delicious to me, especially at this point in pregnancy. 

The workout: 

12 laying dumbbell chest press (This exercise is still comfortable to me at this point in pregnancy because of the stability ball's perfect support. If it is not comfortable to you, replace it with push ups on your knees or wall push ups)

Complete each exercise, ideally, with no rest between. If you feel you need rest, of coarse pay attention to your body, but try to keep it minimal, to reap the benefits!

Repeat 3 times. Take a 60 second rest between each round. 

This workout feels so good and it is really quick. I squeezed it in, in the 15 minutes before we left for Aria's toddler class. 

Enjoy your Tuesday everyone!

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