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So yall know your homegirl has been working out and slowly getting her sexy back. Admittedly, it hasn’t been easy but once I found the programs and workouts that bet fit my lifestyle everything fell into place. I am not a gym rat at all. Actually I hate going to gym because I always feel like I should be putting forth more effort than I already am. This tends to impact my workouts negatively so now I do all my workouts at home.
My arms seem to be a problem area for me and since I don’t have a lot of time I try to do exercise that can give me the best workout possible and maximize my time. So I’ve decided to share with you all my favorite 10-minute workout that will help you sculpt tank top sexy arms. For these workouts, all you need are 5 or 8lb weights, a stability ball or a bench. Most of which you can pick up at your local Walmart right along with the great tasting protein shake I’m going to tell you all about a little bit later.
The Scarecrow
- Holding a dumbbell in each hand, raise your arms out to the side until your upper arms are parallel to the ground. Bend your elbows to 90 degrees.
- Rotate your upper arms forward to bring your fists to the floor; then rotate the upper arm backward to bring the fists up. Do not lower or raise your upper arms; keep them parallel to the floor. This completes one rep.
- Repeat for 10 reps.
Overhead Press to a Pushup
- Stand with your feet together, holding the weights at your shoulders with your palms facing out.
- Raise arms performing an overhead shoulder press.
- Repeat 3x’s.
- Drop down into a pushup position and perform a pushup 3x’s.
- Repeat this exercise 3x’s increasing the number of reps with each.
Bicep Curls
- Lower yourself in a squatting position
- Rest your elbow on the inside of your knee.
- Perform a bicep curl.
- Repeat this exercise 10x’s on each side
Lying Chest Flies
- Keeping your torso stable, open your arms out to the side until your elbows are about two inches from the floor.
- Raise your arms toward the ceiling, palms facing each other, keeping the elbow joint slightly bent.
- Raise your arms back to the ceiling, bringing the weights together over your chest. This completes one rep.
- Do 15 reps to complete a set.
Tricep Kickbacks
- Start with a dumbbell in each hand and your palms facing your torso. Keep your back straight with a slight bend in the knees and bend forward at the waist. Keep your head up. Your upper arms should be close to your torso and parallel to the floor. Your forearms should be pointed towards the floor as you hold the weights.
- Keep your upper arms stationary and use your triceps to lift the weights until the arm is fully extended
- Contract at the top and slowly lower the dumbbells back down to the starting position.
- Repeat 15 times.
Repeat these round of exercises for the ultimate arm sculpting workout. Trust me you’ll feel it later but no pain no gain right? Plus, we all want those Michele Obama arms right? After a great workout like this I like to refuel my body with a great tasting protein shake like EAS AdvantEdge Carb Control. EAS is a great source of Protein and the EAS AdvantEdge Carb Control line helps to manage hunger and weight, nourish muscles and even increase your energy. When combined with an active lifestyle it can help you reach your fitness goals. Although EAS already has great nutrients, like the 17g of proteins, I like to add a bit more flavor, you know, kicking it up a notch by creating one of my favorite Smoothies.
The ingredients for this delicious Chocolate Pineapple Peanut Butter Chia Smoothie are simple and you probably already have these ingredients hanging around your kitchen. You’ll just need the EAS AdvantEdge Carb Control Shake in Chocolate Fudge, pineapple, peanut butter, chia seeds and ice! Oh, and a course a good blender. One thing I like about the EAS AdvantEdge Shakes is that you can pick them up at your Local Walmart while doing your usual grocery shopping. None of that running out of the way to a specialty stores stuff, which helps keep you on track with your health and fitness goals.
- EAS AdvantEdge Carb Control Chocolate Shake
- 3 Pineapple Wheels or chunks. Frozen or Fresh
- 2 Tbsp of peanut butter
- ¼ cup Tbsp of Chia Seeds
- Ice
- Add all ingredients except chia seeds to the blender. Add ½ of the chia seeds and blend until smooth. Chia seeds will add thickness to your smoothie. If your smoothie has not reached its desired consistency add the remainder of the chia seeds. Pour into your favorite cup, add a straw and enjoy refueling your body!
So what are you doing to reach your fitness goals this year? Are you taking more walks, eating healthier or did you take up a new active hobby? Share with me in the comments below!
This is an AWESOME post! I love all the tips you’ve provided here. I need to bookmark your blog so I can add it to my daily reading list 🙂
You look fabulous, Melody! And, this smoothie sounds delicious! I’m always on board with anything chocolate and peanut butter and pineapple! Just never thought of adding pineapple to the prior items! <3
Looks super intense workout, you are looking fitfab! The smoothie you made look and sounds delicious!
These are some great workouts I should try out. I have a few light dumbbells. The shake sounds really good!
Looks like a great workout. I have tried this product and it really is tasty.
Thanks for sharing these great arm exercises and your smoothie looks amazing! I need to get back on track to working out more and eating better and this looks like a great place to start!
Way to go, Melody! Getting back into shape is such a tough task. EAS has great protein drinks and it really is a great meal replacement.
Work it girl!
I need some help with this too, but gosh I’m so indiscipline!
Thanks for the inspiration and introduction for this product.
Good for you – doing your thing! I always say I’m going to start exercising and never do! Its horrible. You look like you are doing great! The smoothie sounds delicious. I love adding peanut butter to my shakes. I’ve been using PB2 and its awesome.
You look fabulous. These are great workout moves and I want to try them. I walk three or four times a week.
Wow! I have never heard of this shake
Before! Both my daughter and I are all about protons shakes so I wil have to check this out!
I like to do some toning exercise. I’ll try to do this set and add it on my routine.
I love that you are proving you don’t have to go to the gym to get a good workout. That shake looks like a delicious way to recover from a tough workout.
THAT PINEAPPLE CHIA SMOOTHIE SOUNDS DELICIOUS. I AM ALL ABOUT WORKING OUT TO FEEL GOOD TOO. ALWAYS WORKS LIKE A CHARM. 🙂
I’ve been trying to go on walks more often. Somedays it doesn’t happen and others I can walk for miles. Keep up the great work.
Wow what a workout! It looks like you are really getting with the program and getting great results – very impressive. I am going to print the recipe and give it a shot.
I’m inspired! You are getting it! I need to check out this eas advantedge.
I buy these exact drinks when I am working out. The numbers on them just make better sense than most out there for someone who is also trying to lose weight.
Look at you with those sexy arms! I love how quick the EAS is to grab and go, but it’s versatile enough to yummy up with add-ins! I haven’t been doing anything for my fitness this year which is so not like me. I mean, I’ve started watching my carbs and I’ve lost 40lbs, but in terms of working out? I’ve got to get my fat butt back to doing something active! #client