Post # 1
I usually don’t post on this forum but I thought maybe some past, present, and future brides could steer me in the right direction. I’m looking for a good workout to tone my upper body. Anyone have any that they recommend? I have a set of 3, 5, 8, and 10 pound dumbbells. I’m hoping to find something that’s only 15 minutes or so/day.
Post # 3
PS – I know you can’t spot reduce – I am working on overall fitness as well. I kickbox 4-6 times/week. Just looking for a little extra for toning!
Post # 4
Have you seen the 100 push up program? It could be a great way to get started!
Post # 5
If you are looking for a DVD, I am a big fan of all of Jillian’s videos. Her No More Trouble Zones video lets you just pull out one section at a time if you don’t have time to do the whole thing (which is about 45 minutes long). I also really like all of Jackie Warner’s videos too.
Post # 6
@madger – you just reminded me that I have that Jillian Michaels “Hot Bod in a Box” card set. I need to consult it!
100 pushups sounds fun!
Post # 7
@MissNachoLover: do you have access to free weights or a gym? I have a bunch of exercises I can tell you about… but some of them probably need to be demonstrated because poor form can cause injury. So, if you belong to a gym consult with a trainer or other staff member who can properly instruct you on your form. Here are a few that I do:
chest fly or bench press (works the chest)
back fly or rows (works the upper back)
upright rows, shoulder presses (works shoulders)
bicep or hammer curls
tricep dips, skull crushers, or tricep extensions
One of my favorites when I am pressed for time is to put my shins/feet ontop of a stability ball and my hands on the ground under my shoulders (like a push-up position with my feet elevated). I pull my bum toward the ceiling, keeping my knees & elbows straight. It makes an upside-down “V” or a pike position. This targets all of your abdominals 🙂 Roll back out, back to the starting position, and do a push-up. Repeat 10x.
Post # 8
Thanks @DaneLady! I do go to a gym and have free weights at home. I will definitely incorporate some of those exercises!!
Post # 9
@madger: I second using Jackie Warner’s videos.
I own her “Workout: One on one treianing with Jackie” video and she has a 20 minute routine designed for working out the arms in this one (as well as ones for the abs and legs)
I also own her Xtreme timesaver training DVD that’s about 30 mins long and she incorporates an arm movement into each exercise. I really like this DVD when I’m in a hurry and want to get an all around workout.
Post # 10
This website also allows you to select a body part you’d like to focus on and gives you exercises you can use to target that area http://www.divine.ca/en/health/exercise-finder/c_266/
Post # 11
If you Google or YouTube search “Blogilates” you’ll find a series of 10-30 minute videos that target different areas, and many of them target the arms. The instructor’s voice is pretty irritating, but the workouts are really good. My arms are always super sore the day or two after I do one! Plus, hey, they’re free!
Post # 12
I found this workout on a blog and have been doing it a few times a week and it is great! I do three rounds each time and do some cardio (jumpjacks, jump-rope, etc.) during each circuit.
For some reason I love working out my arms, now abs, thats a whole other story!
Kick • Ass • Arms
Bench triceps dips
Dumbbell curl w/ overhead military press
Lateral dumbbell raise
Front dumbbell raise
Bent over fly
Dumbbell skull crushers
Overhead dumbbell triceps extensions
Post # 13
I just started using one of the Body Bar DVDs (strength and conditioning). It has 2 one hour workouts and one 30 minute but I’m pretty sure some of their other DVDs have entirely 20-30 minute workouts. They all use Body Bars (think dumbells but a 4 foot long bar so your just holding one) but you can definitely use regular weights. It’s killer for arms and upper back. I’m super excited to start seeing results (if it looks anything like it feels it will be great ha ha).
Post # 14
This is my upper body workout:
Cardio of course, I’m a runner, so I can typically get away with a little more cardio on my upper body days.
- Standard bicep curls (both arms together)
- Alternating front and lateral arm raises (In & Out Flys) (both arms together)
- Overhead tricep extension
- Hammer curls
- Shoulder press
- Dumbell Bench press
- Tricep dips
- Pushups (Alternating sets with the tricep dips)
- Upright rows
- Bent Over Standing Rows
- Straight Leg Dead lifts
I do use a barbell for some of these, but they can definitely all be done with dumbbells. I typically do three sets of 10-15 reps for each exercise (usually less for push-ups and triceps dips). If you don’t know how to do any of these, you can find videos on youtube. I think the most important thing you can do (especially for the back exercises) is to make sure you’re using proper form. If you can, I’d recommend doing these in front of a mirror. You may think the big mirrors in the gym are for all the meatheads to check themselves out (which is partially true), but it’s very useful for keeping your form in check!