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Arm Workout

by Kelly Berger
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I get the question a lot… what do you do for a workout?

I love to run., spin and I enjoy yoga and barre. I also like to feel strong… or I should word it in a way that reads…

 I do not like to feel weak.

I will be up front and honest with you that there are many times that I do feel insecure about looking too “muscular”. We all have our insecurities and this is one of mine. I know, I live and breath fitness so this sounds ridiculous but I am self conscious if I feel too masculine. I am a girly girl that loves sports and working out, but I am still a girly girl.

I feel my best when I feel lean and feel like I can run for days. For me thats lifting lighter weight with more repetitions and finding a way to feel strong in my own way.

My end goal always is to look fit and most importantly FEEL GOOD.

Below I am sharing three simple arm moves you can do that will hopefully help you feel that way too.






Reverse Fly with Dumbbells: 3X15

Start by tipping forward at your hips, straighten your arms and hold the dumbbells under your shoulders. Pull your shoulder blades back and down and flatten your back while pulling your core in. Keep your arms straight and lift them out to the side (see image above), only bringing the weight as high as your body and then slowly lower them back down to the start. Repeat this 15 times for 3 sets. 

Tricep Dip on Bench: 3×20

Start by sitting on the bench, placing your feet flat on the floor and putting your palms face down on the bench (finger tips should be wrapped around the bench). Move your butt away from the bench so you are holding yourself up with your arms only. Lower your body down to form a 90 degree position in your arms (see picture above) and push through your hands to raise back up to the starting point. Be sure to keep your core tight and your chest proud during this entire movement. Repeat this 20 times for 3 sets. 

Shoulder Raise with Dumbbells: 3X15

Start with your arms by your side and your palms holding the weight, palms face back. Without leaning your body in anyway and keeping your arms straight raise the weight to shoulder height, straight in front of you and lower back down. Be sure to keep your core tight and your back straight the entire time. A slight bend in your knees or feet shoulder width apart is helpful. You can add to this move by bringing the weights to the side forming the letter T with your body. Repeat this 15 times for 3 sets. 


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