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Quick & Easy Arm Workout

Quick Arm WorkoutI was on vacation this weekend and did this quick arm workout in the hotel gym. It really firmed me up quick. It didn’t take too much time, but because there was no rest, it was GREAT!

Quick & Easy Arm Workout

12 Shoulder Press
12 Hammer Curls
12 Overhead Tricep Extension
12 Lateral Raises

Sweat & Tone! Awesome Shoulder Workout

Shoulder WorkoutThis was my workout yesterday. This is not a bodybuilder workout where you isolate muscles and rest in between exercises. Prepare to SWEAT! I was dripping wet and out of breath practically the whole time. I’m sharing the weight I did so you can get a feel for the right resistance for you. 🙂 Have fun!

Click on the links to see video instruction if you are unfamiliar with an exercise.

#1 SET (5 Sets)
10-12 Heavy Push Presses and Split Jerks
#1: 45lb Bar Standing Military Press
#2: 55lbs Push Press
#3: 65lb Push Press
#4: 75lb Split Jerk
#5 85lb Split Jerk
TIP: Rest between sets so you can lift heavy. Not TOO much rest though. 🙂

10 25lb Snatches (10 Left & 10 Right)
10 Alternating Shoulder Press (ladders) with 8-10lb dumbbells (10 each arm/20 total)
TIP: no rest between exercise. Rest AFTER both exercises are complete back to back.

10 45lb Bar Moderate Military or Push Press
10 8lb Dumbbell Alternating Shoulder Press (Fast ladder press – 10 each arm/20 total)
10 5lb Dumbbell Lateral Raises
TIP: On ladders, one hand should be going down WHILE the other is going up to keep BOTH arms moving. Otherwise one arm gets rest while the other arm works. This super set is about wearing them out.) NO REST until all 3 exercises are complete. Short rest between super sets.

12 Face Pulls with Rope
12 Rear Delt Raises

Let me know how you do!! 🙂

Upper Body Fat Burning Workout

It’s time to climb the walls! This workout is all about wearing out the upper body. But before you get started, if you’ve never done wall-ups before, give them a try first! Take a few practice runs and then get ready to WORK! Watch this video demonstration.


30 Wall Ups

10 Seated Dumbbell Press (or barbell)
10 Lateral Raises (dumbbells or bands)
10 Push Ups

30 Mountain Climbers

X 3

Time the whole workout for added intensity!


ARM WORKOUT: It’s Time to Sculpt Your Bis & Tris!

bench dipsThis was my arm workout yesterday. I rarely do the same workout twice. I’m always switching things up, so feel free to replace an exercise for an equivalent one – UNLESS you are just avoiding a harder exercise (like dips). Dips are a great exercise, so don’t miss out on those. However, you could do the rope attachment instead of the V-Bar or straight bar instead of EZ curl bar – or you could do overhead dumbbell extensions or kickbacks instead of the EZ bar overhead extension. Hopefully, it will just give you a new idea or just something a little new or different to do. Most of these exercises are just basic exercises most people do all the time – nothing fancy, but still very effective! 🙂

I noted resistance, “heavy, moderate, and light”, to give you an idea of what weight you may need. If I write light, that doesn’t necessarily mean “go light”, it means you probably can’t do the exercise correctly unless you lighten the weight – so should still be heavy, and hard to do, but just use a lighter weight.

DIPS TIPS: Females can use a spotter for regular dips. Spotter will grab the feet/lower leg of the partner to allow them to push off them if needed. If you don’t have a spotter, then do bench dips, but add a plate weight to your lap to make it more challenging.

Arm Workout



8-10 (or to failure) Tricep Dips (heavy) X 3

12-15 Bench Dips (light)  X 3

12 Overhead Tricep Extensions (heavy)  X 3

12 Straight Arm Pull Downs (moderate) X 3

12 Tricep Push Downs (heavy) X 3

12  Tricep Extension Machine (moderate) X 3


12 EZ Curl Bar Bicep Curls (heavy) X 3

12 Alternating Bicep Curls (heavy) X 3

12 Concentration Curls (moderate to light)  X 3

Here’s the matching graphic for today’s workout (for my Pinterest & Instagram friends) 🙂

Arm Workout


15 Exercises That Fight Arm Flab

tricep flabI recently had a question from one of my facebook friends about firming up her arms. No one likes giggly arms, and since her question was a popular one, I thought I’d answer it publicly here in my blog. Here was her question. 🙂

QUESTION: I would like definition on my triceps. I think they look a little chubby. Help. – Vali Villa

ANSWER: Vali, believe it or not, diet and cardio can help a ton. Sometimes flabby triceps are not about needing more muscle, but less fat around the muscle. I’d ramp up cardio & reduce calories to lean out, & crank up my tricep exercises, like the ones listed below. Choose 3-4 exercises and complete 3-4 sets of 12 reps each OR do 30 seconds on and 30 seconds rest for even more intensity.

tricep workoutMany times women aren’t lifting enough weight to really change the muscle. You want to make sure you are CHALLENGING the muscle enough to CHANGE the muscle. The weight should be tough enough that you can’t wait to reach 12 reps or 30 seconds – and you may even need someone to help you on the last couple of reps.

The combination of firming up and losing overall body fat should do the trick!

10 Triceps Strengthening Exercises to Fight the FLAB

  1. Triceps-workout-womenTriceps Dip* (guys)
  2. Straight Leg Triceps Dips* (girls)
  3. Triceps Bench Press*
  4. Prone Tricep Extension* (AKA: Nose Breakers)
  5. Dumbbell Pullover*
  6. Overhead Triceps Extension
  7. Seated French Press*
  8. Triceps Kickback*
  9. Cable Triceps Pushdown*
  10. Cable Kneeling Extension*

5 Conditioning Exercises to Fight FAT & Tone the Arms

  1. Close Grip Push-up
  2. Diamond Push-up
  3. Stabilizer Push-up*
  4. Mountain Climber*
  5. Squat Thrust

* These are the ones I personally use the most.

Quickie Arm-Firming Workout

Flabby Arm Fighting Upper Body Workout

Get Your Upper Body Sweat-Fest on with Alex!

Alex CartwrightThis week’s Designer Whey workout is dedicated to country music singer, and song-writer, Alex Cartwright. Alex requested a new upper body cardio routine, as opposed to weight lifting routines. As Alex said, the upper body tends to get left out – especially for those who don’t have a lot of equipment to work with. Why? Because it’s challenging to work your upper body without weights – challenging, but not impossible. You just have to be more creative. That’s where I come in!

♪♬♪♫ Well Alex, (said in my best twangy voice possible) I whipped up a nice batch of southern-fried bodyweight exercises for ya that will make you hotter than a goat’s butt in a pepper patch – designed to tone up those guitar-strumming Crazy Arms, get your Achy Breaky Heart rate up , and make your fat burn like a Ring of Fire! Jump Right In and get this Done!  When you’re finished you’ll be happier than a tornado in a trailer park and purty as a spotted horse in a daisy pasture! So, pull out those sleeveless tops and do this workout often so you can Get Your Shine On every time you hit that stage!  ♪♬♪♫ (sorry, I’m a southern girl myself and I couldn’t resist!)

Tools: All you need is a sturdy wall or door, jump rope, pull-up bar or bands for pulldowns. (I do assisted pull ups using one black Bodylastics band looped over attached to one handle for my right foot. Click here to see various modifications for pull ups)

ALEX Upper body cardioUpper Body Strength & Cardio Workout

Click on the links to see video demonstration of each exercise.

• 100 Jumping Jacks
• 10 Burpees
• 15 Push-up
• 20 Tricep Dips
• 100 Jump Rope
• 10 Pull-ups (or pull downs)
• 15 Wall-Ups
• 20 Sit-ups
• 100-Second Plank (1 min, 40 sec)

Repeat 3 Rounds

It took me 8 minutes & 40 seconds to go through one round, so if you can do the whole workout in about 30 minutes you are rocking! Beginners should get it done in 40-45 minutes. 

Do ALEX twice a week, as your upper body workout in your full body toning routine.

Monday: ALEX Upper Body
Tuesday: Lower Body
Wednesday: Cardio & Abs
Thursday: ALEX Upper Body
Friday: Lower Body
Weekends: Off or more cardio 🙂

Training Tip: Give your body at least 24 hours rest before working the same body part – and 48 hours rest when doing intense weight training. 

To learn more about Alex Cartwright and the Back Roads visit:…!/betwitching

FitFluential LLC compensated me for this post. All thoughts and opinions are my own.

“Time” To Do Arms: Timed Bicep & Tricep Workout

Bicep CurlsThis was my arm workout yesterday. It was fun, fast paced, and challenging. I set the timer, cranked the music, and my workout buddy and I went to town! With timed workouts like this, you don’t have to count. It’s nice to turn off your brain and just go. The timer becomes your boss (hence the name “GymBoss“) and you start when it say start, stop when it says stop – and you get your workout done in less time. It’s a win-win!

Using the GymBoss Interval Timer, do each exercise for the allotted time.

1st Round: 45 seconds on & 15 seconds off
2nd Round: 40 seconds on & 15 seconds off
3rd Round: 35 seconds on & 15 seconds off
4th Round: 30 seconds on & 15 seconds off

•  Barbell Biceps Curl
•  Triceps Dips
•  Resistance Band Biceps Curl
•  Nose Breakers 
•  Triceps Kickback
•  Plank

Complete all 4 rounds.

NOTE: In this workout, I focused more on triceps than I did biceps. Mainly because women typically care more about the giggley underarm part than they do the size of their biceps. The only time you really notice a person’s biceps is when they flex (and who does that?). Triceps, on the other hand, are more visible and also help shape and tone the arm where most women want – under the arm, the side of the arm and where the arm meets the shoulders (which helps make shoulders look more pronounced). I threw in planks to help tone up the entire arm (shoulders, triceps, biceps & forearms), while also tightening the core. Enjoy the workout! Hope you like it!

Time to do ARMS

Sexy Shoulders: Body Parts that Count

Body Parts that Count: Part 1 – Sexy Shoulders

I’m not one for target training, BUT sometimes a girl’s gotta do what a girl’s gotta do. Unfortunately, when someone’s schedule is hectic and she didn’t get all the workouts in she hoped for that week, there comes a time where she has to prioritize and work on what matters to her most. (Can you tell I’m talking about myself?) Out of all the parts I’m supposed to work, my top priorities are shoulders, glutes & hamstrings and abs. Today I’m going to talk about shoulders.

What Do You See?
Shoulders are an area I think many women neglect. Women often fixate on getting rid of their saggy triceps, which continue to wave even when you quit waving, but shoulders are actually the most visible arm muscle on a woman.

Firm biceps are great, but they don’t look their very best unless you actually strike a pose and flex your muscle – but who really does that? And if you know someone who does, who really wants to be “that girl”? However, the silhouette of the shoulders can be seen even in the darkest shadows.

Shoulders are what you see first in a tank top and great shoulders can make a strapless dress absolutely over the top. The shoulder and décolleté area can be so glamorous alone, a necklace would actually be a distraction.

The Star of the Show
Think of Poppy Montgomery, from the new series Unforgettable. Besides her new red locks, I can’t stop looking at her new shoulders. Sure, she’s a beautiful girl all over, but it’s her shoulders that redefine her and give her that fit (and sexy) look.

Many other celebrities we consider fit have rockin’ shoulders, but there is a reason they have them. It’s not like they just appeared on their own – if you want them, you have to work to get them.

2 Key Ingredients to Great Shoulders:

1. Purposely and regularly train them.
Train heavy, train hard. You won’t get manly shoulders – promise! Unless you are growing a beard, I doubt you have enough testosterone to bulk up like a man so make it count! If you are hitting them like you should, isolating out the shoulders, you should work them out twice a week. If you are using lighter (or no) weight, or are just incorporating them in a full body conditioning conditioning workout, you can hit them more often.

Top 4 exercises to work these jewels. (3-4 sets of 12-15)
1. Dumbbell Overhead Press
2. Barbell Upright Row
3. Dumbbell Lateral Raise
4. Rear Delt Fly

2. Get and stay lean enough to expose them.
You can do shoulder presses until your blue in the face, but if you don’t lean out, the fat around the muscle will mask the true shape of the muscle. It’s crucial you reduce your calories and increase your protein so you can develop your shoulder muscles while losing body fat. If you feel you are “bulking up” it’s likely your calories are what’s bulky – not your muscles. Trim down your calories and you’ll trim down your arms.

Subscribe to my blog to get the rest of this series: “The Parts that Count”

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