Week 11 Circuit Workout – Sexy Arms | Blissful and Fit
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Week 11 Circuit Workout – Sexy Arms

Alright friends! I’m dog sitting and was able to record a few workout videos. Yay!

This one is to help you develop definition in your arms and shed that stubborn “wing” fat. For awhile, Michelle Obama’s arms were an icon across social media. She got those arms lifting weights. Not spending hours on the treadmill. If you want shapely arms you have to build muscle to create the shape. A permanent cure for the “wings” is to lift weights. That’s just the way it is folks. Well, I’m talking to women specifically because biologically our bodies like to hold onto fat. The way women sculpt their bodies and maintain lower body fat is to lift weights and build muscle. Of course you want to do cardio too for good health but weight training should be the foundation of your fitness program.

This sexy arms circuit workout is going to help you get shapely arms! And if you don’t care about that this workout will help you build strength in your arms so you can carry heavy stuff!

Why circuit training? Particularly for fat-loss, training in a circuit manner can be helpful because it keeps you moving and your heart rate up. Circuit training is moving through a set of exercises, one exercise to the next, with no or minimal rest between exercises then taking a 1 to 2 minute rest at the end of the completed circuit. Then you repeat for a number of rounds.

Sexy Arms Workout
10-15 reps each exercise (or on each side), 3-4 rounds of the circuit
(I used a set of 10 lb. dumbbells but you may need different sizes depending on your strength)

1. Arnold Press
2. Alternating Hammer Curls
3. Walking Planks
4. Floor Chest Press
5. Renegade Row
6. Alternating Front Raise
7. Tricep Extension

If you try the workout let us know how it went in the comments!

Find Week 1 Circuit Workout here!
Find Week 2 Circuit Workout here!
Find Week 3 Circuit Workout here!
Find Week 4 Circuit Workout here!
Find Week 5 Circuit Workout here!
Find Week 6 Circuit Workout here!
Find Week 7 Circuit Workout here!
Find Week 8 Circuit Workout here!
Find Week 9 Circuit Workout here!
Find Week 10 Circuit Workout here!

Posted in Videos, Workouts on 05/01/2015 09:48 am
 

6 Comments

  1. This looks like a great circuit! I’ve shared your videos with a friend of mine and she’s looking for one that focuses on abs/core. Would love to see one like that if you need more ideas for videos. Keep it up! We’re loving them! 🙂

    Reply

    • All the workouts include core! Maybe I’ll do one that emphasizes that. I would recommend she download Issue Five of Definition as it focuses all on the core with workouts!

      Reply

  2. Hi Christy!

    Thank you for doing this series! I really appreciate it. Can I ask a few questions.

    So, my thing is I do need to lose fat, and not just a little. I am an ethical vegan, and have been, joyfully so, for years, but I know I could stand to omit some yummy vegan snacks I’ve been over indulging in, or stress eating. So I think I can make improvements there just eating less!! Also, I mostly eliminated my Starbucks soy, no-whipped cream, Mocha ((300+ calories each), and I only have 1/week now, if that. Same story with alcohol….completely eliminated for 3 week, now just one /week.

    For 5 years I’ve been doing reformer Pilates 3/week. And over the last year I’ve added a little Yin Hips yoga, because I have hip amd low-back problems.

    Cardio is a real downfall for me. You say circuit training is primarily for fat loss, which I desperately want/need. I want to start at week one and do your circuit training, all the way through. In addition to what I already do.

    – Would that be my cardio?!
    – Or should I also run on my rebounder for cardio?
    -If so, do I just go along as fast as I can, or do I do some sort of HIIT intervals (which I know nothing about).
    -do I do like week 1 circuit every day, all week, and then go to week two for a whole week, or how do you recommend mixing it up?

    Thanks for your time, and your help! I just want to feel healthy and happy in my body.

    Take care,
    Patty

    Reply

    • Hey Patty!

      All of these questions can be answered in an online conference call. We would need to have a conversation to discuss your goals and everything you’ve address. Please see here to set up a coaching call! http://theblissfulchef.com/coaching-cooking/

      Reply

      • Great! Thank you, Christy, I just went to the link and paid through that pop expert.com, for a conference call today at 1pm PST!! I guess that means you’ll be somehow contacting me in a moment??

        Reply

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