arm workout

Lat Pulldown

Adjust the machine’s kneepad so that you are firmly anchored down when seated. Grasp the straight bar with your palms facing you, shoulder-distance apart. Sit with a long, tall spine, and lean back a tiny bit. Draw your shoulders downward into your body as if pulling them away from your ears (A). Keep them locked in place while you pull the bar toward your chest by activating yourupper back muscles. When the bar is within two inches of your upper chest, pause for two seconds (B). Slowly release back to the starting position. That’s one rep


Hey guys! We’ve done 3 super successful 30 day challenges (flat abs, butt lift, thigh slimming) and now we are headed to our 4th challenge…30 day Sleek Arms!

Your moves are:

1. Arm Circles

2. Arm Raises

3. Single Chest Press Pulse

4. Half Cobra Pushup

5. Up Up Down Downs

Print the calendar out, follow it exactly every single day. You can break it up or do all at once. Just get it done. Reblog if you’re in!

Here we go - time to define your beautiful, toned arms!

Love, Cassey

Slim ‘n Sexy Summer Arms (Printable Workout)

1. Tricep Dip in Reverse Plank x20

Get up onto your palms and heels and lift your butt off the mat, hips in line, pelvis up. Bend your elbows back as you touch your booty to the floor. Then straighten out again. MODIFICATION: Bring your heels closer to the body and bend your knees like you’re a coffee table. 

2. Chest Press Pulses x30

Keeping your elbows together, simply pulse up! You will soooooooo feel this one in your chest without even try! One of my favorite moves in the world.

3. Pushup x10

You can do this on your knees or toes. Make sure you keep your eyes forward. DO NOT look underneath you!

4. Cobra Pushup x10

Begin in plank. Pretend there is a limbo pole right in front of you head. Slither your head underneath it…followed by your back, your butt, and your legs before you gull push up. MODIFICATION: Make the limbo stick higher :) If you’re having trouble, see my video on Advanced Pushup Variations.

5. Inverse Shoulder Press (Pushup) x10

Get into downward dog. Then scoot your hands closer to your legs. Look back at the toes. Now do a pushup and touch the top of your head to the mat. See demonstration video here. MODIFICATION: Don’t bring your hands so close to your feet. 

6. One-Legged Cobra Pushup x10

Same as cobra pushup but one leg up! Do 10 on each side. 

If you have any questions about the different types of pushups and how they look, please see my video on Advanced Pushup Variations

Print, share, and sweat!

<3 Cassey

PS…Oops, Did I say “pushup” too many times in this workout :P


Tank top season is here. Time to get sexy shoulders, toned triceps, and sleek arms. Who’s ready to burn?

Try ARMS ON FIRE now!!!! It’s a good one…trust me :)

<3 Cassey