Week 5 Workout 3: Cardio
December 18, 2016
Week 5 Workout 1: Chest & Back
December 18, 2016
Week 5 Workout 3: Cardio
December 18, 2016
Week 5 Workout 1: Chest & Back
December 18, 2016

Week 5 Workout 2: Arms

Follow our no-gym arms circuit to build strong arms this winter!

Warm your body up with a 10-15mins dynamic warmup (think stretching or walk up and down the stairs) before starting the workout below. Perform each exercise according to the instruction, and rest 1-2mins between sets. Cool down with 5mins stretching or foam rolling after finishing all exercises.

Rest 60 – 90 seconds between each exercise and drink enough water.

Beginner:  10 reps x 2 rounds
Intermediate: 15 reps x 3 rounds

Advanced: 20 reps x 3 rounds

EXERCISE 1    BICEP CURLS   

img_0130

img_0131
  1. Stand up straight with a dumbbell in each hand and palms facing forward. Keep the elbows close to your torso.
  2. Holding the upper arm stationary, bend the elbow and lift the dumbbell up while contracting the biceps. Continue raising the dumbbell to about shoulder level.
  3. Pause briefly and slowly lower the dumbbell back to the starting position.
  4. Repeat the motion with the other hand.
  5. Repeat the entire exercise for recommended repetitions.

Alternative 1: Bicep curls with a resistance band

img_0142

img_0145

img_0143

Alternative 2: Bicep curls with an EZ-bar (if training in the studio or a gym)

img_0139

img_0140

 

EXERCISE 2    TRICEP DIPS

img_0148

img_0147

  1. Place a bench or a chair behind your back. Hold on to the edge of the bench while facing away from it. Extend your legs while keeping your arms about shoulder width and fully extended.
  2. Bend your elbows and slowly lower your body until your elbows are about 90 degrees.
  3. Push your upper body back up again to starting position.
  4. Repeat.

 

EXERCISE 3    SEATED HAMMER CURLS

img_0155
img_0156
  1. Sit on a bench or a chair with a dumbbell in each hand. Rest both arms on the sides of your body fully extended with the elbows locked close to the body.
  2. Keep the upper arms stationary, curl one arm forward to lift the dumbbell to slightly lower than shoulder level. Your palm should be facing your body throughout the entire motion.
  3. Pause briefly to fully contract your bicep.
  4. Slowly lower the dumbbell to the starting position.
  5. Repeat the motion with the other arm.
  6. Repeat the entire exercise for recommended repetitions.

 

EXERCISE 4    SEATED TRICEP EXTENSIONS

img_0153
img_0152
  1. Lie down on a bench holding a dumbbell with both hands above your head. Your arms should be fully extended.
  2. Slowly lower the dumbbell over your head for as far as possible. Keep your upper arm stationary and both elbows tucked in.
  3. Contract your triceps to raise the dumbbell back to the starting position.
  4. Repeat.

 

EXERCISE 5    SEATED CURL TO EARS

img_0137
img_0138

 

  1. In a seated position, hold a dumbbell in each hand. Fully extend both arms and raise the dumbbell to form a “Y” shape.
  2. Keep your upper arms stationary and bend both elbows. Curl the dumbbells towards your ears and fully contract both biceps.
  3. Pause briefly before returning to the starting position.
  4. Repeat.

 

EXERCISE 6    TRICEP KICK-BACKS

img_0118

img_0117

  1. Bend over at your waist with your upper body paralleled to the floor. Hold a dumbbell in each hand and keep arms about shoulder width apart.
  2. Bring your upper arms up towards your back while pushing the dumbbells to be inline with your upper body. Fully contract your triceps at the top.
  3. Pause briefly before lowering the dumbbells to the starting position.
  4. Repeat.

 

EXERCISE 7    DIAMOND PUSH-UPS ON KNEES

img_0088
img_0089
  1. On a yoga mat, form a push-up on knees position with hands close up instead of shoulder width. Your hands should be close enough to form a diamond shape.
  2. Perform the motion as a push-up on knees and contract both triceps.
  3. Repeat.

Alternative: Standard diamond push-ups

img_0091

img_0093

Now for Beginners, repeat the entire circuit for 2 times

For Intermediate, repeat the entire circuit for 3 times

For Advanced, repeat the entire circuit for 4 times

Great workout! Now cool down on a foam roller or stretch on a yoga mat. Remember to drink more water and enjoy a protein shake!

Noah
Noah
In my work and personal life I live by the motto “do work, feel good”, and I wish to share it with you to improve both of your physical and mental strength. I have been working with a diverse range of clients in Renton and Seattle area for more than 8 years. I have had clients with amazing transformations and took their fitness to the next level. Before sharing my enthusiasm in fitness with others, I have been an athlete in football, basketball, rugby, and track. I have also won several titles in men’s physique competitions, and currently model for Nike. You will be my focus when training with me. I will hold you accountable and we will do work! I will support you through your fitness journey. I will pair many training concepts with your session to make it constantly challenging and fun. You will be stronger, physically and mentally. Certifications: NASM, ACE, NFPT. For better guidance contact me: Noah Bartholomew 425.591.3050 noah@doworkseattle.com Performance Coach