arm challenge workout

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I know monthly challenges don’t fix anything but I really enjoy doing them as I feel a great sense of accomplishment once I finish and even if I don’t get to do a proper workout on certain days I still feel like I’ve achieved something, this month I’ve chosen a few different ones ^ plus of course the 30 day abs and 30 day squats beginner level 2
wish me luck and feel free to join me!

464 PUSH UPS in 26 minutes 18 seconds. And because I wanted to see how many I could grind out in 30 minutes I kept pushing for a total of 520!!

Thanks to everyone who liked, reblogged and commented on my self challenge this morning. You all definitely motivated me and made me accountable. I know for a fact I would not have done 520 push-ups tonight without the assist. Workout this morning sucked…workout this evening totally smashed!!!! And now I must collapse and 😴

3-Weeks-to-Sculpted-Arms Challenge

Everyone has their own reasons for wanting strong, defined arms; we’re here to help. After following this 21-day arm plan, not only will your arms look toned — you’ll also be stronger. First things first: don’t worry if you’ve never lifted a dumbbell in your life. This arm challenge was designed with everyone in mind — whether it’s your first time working out or you’re at the gym on a daily basis.

Getting started: The challenge consists of five basic exercises that help to target all the areas of your arms. Over the course of the challenge, you will increase the number of reps you’re doing of each exercise, eventually working up to three sets of 15 reps for each exercise.

Below is an explanation of how to do each of the five exercises, followed by the plan itself. Choosing the appropriate size weight is key here — you want one that fatigues your muscles by the end of the three sets. If the challenge ever feels too easy, that’s your cue to increase the weight of the dumbbells (and if you find you are fatiguing too early, decrease the weight amount). Beginners should start the plan with five-pound weights, and for you more-experienced lifters, make this challenge work for you by grabbing a heavier set.

Bicep Curl

-Start by holding a dumbbell in each hand at the sides of the body.
-Keeping your elbows close to your side, slowly raise the dumbbells to the chest.
-Moving with control, lower back to the starting position.
*This counts as one rep.

Upright Row

-Place a dumbbell in each hand with your palms facing your body, shoulders over the pelvis, and a slight bend in the knees.
-Keeping the dumbbells close to your body, raise them to your shoulders, bending your elbows out to the sides. Slowly lower them to the starting position.
*This counts as one rep.

Triceps Kickback

-Holding a dumbbell in each hand, hinge forward from your hips, bending the knees slightly. Bend your elbows behind you.
-Straighten your arms behind you with your palms facing in. Your arms should be parallel to the floor. Squeeze your triceps, and then return to the starting position.
*This counts as one rep.

Overhead Shoulder Press

-Hold a dumbbell in each hand just above the shoulders, palms facing in.
-Straighten the arms above you.
-Bend the elbows coming back to the starting position to complete one rep.

Bent-Over Reverse Fly

-Holding a dumbbell in each hand with your closed palms facing out, stand with the knees slightly bent. Keeping your back flat, bend forward at the hip joint.
-Lift both arms to the sides, maintaining a slight bend in the elbows, and squeeze your shoulder blades together. Then, with control, lower the dumbbells back together.
*This completes one rep.

The 3-Week Plan

Choose an appropriate size dumbbell (three to eight pounds) and follow the plan below. Every other day is a rest day to give your muscles a chance to rebuild and become stronger.


DAY OF MONTH: NUMBER OF REPS

Day 1: 8 reps of each (3x)
Day 2: Rest
Day 3: 8 reps of each (3x)
Day 4: Rest
Day 5: 10 reps of each (3x)
Day 6: Rest
Day 7: 10 reps of each (3x)
Day 8: Rest
Day 9: 12 reps of each (3x)
Day 10: Rest
Day 11: 12 reps of each (3x)
Day 12: Rest
Day 13: 14 reps of each (3x)
Day 14: Rest
Day 15: 14 reps of each (3x)
Day 16: Rest
Day 17: 15 reps of each (3x)
Day 18: Rest
Day 19: 15 reps of each (3x)
Day 20: Rest
Day 21: 15 reps of each (3x)

http://www.popsugar.com/fitness/21-Day-Arm-Challenge-37016988?stream_view=1#photo-37017903

anonymous asked:

Do you have any yoga DVDs you'd recommend? I can't really go to classes in my area. Thank you! =)

How bout some links -Thanks to mayur-asana!

weight loss

20 minute weight loss & fat burning yoga workout 20 min

yoga zone - yoga for weight loss (beginners) 36 min

weight loss yoga: total body sweat and tone 8 min

power yoga for weight loss 33 min

beginner

beginner yoga: 15-minute awakening practice 15 min

beginner’s yoga 101 with dr melissa west 58 min

beginner yoga for stretch and strength 10 min

building balance, beginner yoga with tara stiles 9 min

detox

twist and detox: yoga journal to go 22 min

detox yoga 47 min

detox yoga with seane corn 5 min

detox yoga for the colon 9 min

flexibility

morning yoga for flexibility 7 min

inner thigh flexibility: yoga with dashama 9 min

yoga for flexibility 10 min

yoga for flexibility to reduce stress 10 min

balance

beginner building balance with tara stiles 9 min

half moon & eagle pose balance practice 35 min

balance in a state of flux 14 min

beginner’s relaxing balance routine 18 min

core

yoga for a strong core 6 min

core toning yoga 28 min

total body transformation yoga: core warm-up 10 min

killer core abs and arms yoga workout challenge 10 min

sleep

yoga for better sleep 35 min

yoga to help fall asleep 12 min

yoga stretches for a great nights sleep 7 min

yoga for bed time with tara stiles 3 min

morning

ra’yoKa AM yoga: rainbeau mars 10 min

morning yoga with adriene 22 min

morning yoga flow all levels 16 min

morning yoga for flexibility with tara stiles 7 min

kundalini

karmic kundalini 30 min

kundalini yoga for strengthening the magnetic field 55 min

kundalini yoga pranayama (breathing exercises) 13 min

yoga for stress relief, cool down kundalini 8 min

restore the nervous system tutorial 3 min

relaxation and restoration

guided relaxation, yoga nidra 10 min

restore & revitalize yoga flow 32 min

relaxation yoga class 21 min

relax & restore yoga with sadie nardini 10 min

colds, sickness, flus

how to remedy a common cold with yoga 8 min

8 poses for curing cough & cold 9 min

kundalini yoga for disease resistance 35 min

yoga for head cold 7 min

anxiety

revive & rejoice yoga 40 min

yoga for anxiety 9 min

beginner’s yoga for stress & depression 13 min

alternate nostril breathing for anxiety 3 min

back pain

beginner’s back stretches for pain 14 min

intermediate spinal tonic 39 min

twists for tension relief in back 11 min

lower back relief 17 min

inversions

inversions simplified 9 min

inversion essentials 21 min

headstand for beginners 7 min

forearm stand tutorial 3 min

strength building handstand flow 9 min

menstruation pain

yoga for your cycle 25 min

women’s health nurturing flow 30 min

grounding & nourishing for your cycle 14 min

pms yoga 9 min

confidence 

clear & confident 17 min

solar plexus yoga 6 min

shoulder opening & confidence boost 24 min

strength

yoga for strength with lululemon 17 min

yoga for long lean legs 15 min

abs & arms strength 5 min

strong butt yoga 11 min

for the heart

heart opening 31 min

20 poses for the heart & small intestine meridians 10 min

heart opening class 35 min

heart chakra yoga sequence 10 min

headaches

kundalini yoga for headaches pt 1 14 min

kundalini yoga for headaches pt 2 5 min

kundalini yoga for headaches pt 3 15 min

get out of your head: yoga for migraines 55 min

yoga for tension headaches 21 min

yoga for headache 8 min

heartburn

pregnancy yoga for indigestion and heartburn 5 min

yoga & natural remedies for acidity 8 min

legs

moves for leaner legs 7 min

hamstring flexibility 9 min

gentle yoga for tight legs and hips 20 min

yoga for leg strength 29 min

butt

yoga for your butt 7 min

yoga butt workout 11 min

yoga warm up for butt, hips, thighs 8 min

beach bums and thighs 5 min

arms

strong arms and upper body 8 min

arm balances 23 min

flow for increasing arm strength 14 min

vinyasa flow arm balances level 1-2 58 min

chakras

intermediate chakra concentration 31 min

poses for the root chakra 11 min

awakening the throat chakra 26 min

warrior poses to activate solar plexus 6 min

arthritis and joint pain

sequence for managing arthritis 33 min

yoga for arthritis: the feet and ankles 8 min

knee injury and knee health 8 min

back and hip pain relief 15 min

pregnancy

prenatal yoga routine 28 min

pregnancy yoga (episode 1) 11 min

labor-oriented endurance exercises 8 min

gentle prenatal yoga class 21 min

knee pain

yoga for the knees 28 min

stop knee pain now 3 min

knee injury and knee health 8 min

yoga for the knees 12 min

post run

yoga for runners, post-run 21 min

post run stretch 9 min 

run yoga run 4 min

vinyasa, stretch out after you run 39 min

yummy stretchy goodness

ultimate stretch routine with tara stiles 11 min

deep stretch class 22 min

flexibility routine 6 min

from vinyasa to deep relaxation 44 min

tension relief

stress relief 6 min

let your mind go 13 min

yoga for neck and shoulder tension and injuries 14 min

twist to relieve tension in the back 11 min

quick snappy flow

yoga for strength & inspiration 5 min

power yoga flow 16 min

quick energy 4 min

quick & easy yoga routine 8 min

This Weekend’s Fitness Challenge Move: Dumbbell Overhead Triceps Extension

We’re targeting the arms, upper back and shoulders with this awesome exercise.

Try using 8-12lb dumbbells or use a Kettlebell and do 2 - 3 sets of 10-12 reps.

This will help get our arms ready for Memorial Day.

Happy Fit Friday!

So since a bunch of people asked about my arm workout challenge, here it is.
I found a challenge that was in between “I could do that in my sleep” and “I will die if I try that”, and then I made some changes. I added extra rest days and moved around some. My moms friend is a body builder, and he told her it’s better to have sporadic workout days or else your body will get used to it. I then added shoulder lifts for the same number of push-ups each day, because I needed some shoulder stuff. Now, the biceps curls I thought was kind of stupid, because adding reps without adding weight won’t help with bulk, but since I don’t have heavy weights, I’ve just been doing those each day until I physically can’t.
Mostly what I’ve used this for is a jumping off point. I do at least as many push ups and dips as is scheduled, and then workout from there as needed. I’m just someone who needs a schedule so that I can’t back out.
I’d like to add that I am no expert on working out at all. I know very little about it and have extremely limited equipment, so I would really suggest doing research and looking into a plan that works for you specifically. I also happen to be lucky enough to build muscle fairly easily, so don’t always expect the same results!
Hope this was helpful ^.^