Tighten + Tone: Arms & Abs Workout

January 14, 2017

It's that time of the year again. For many college students, winter break is almost over and the spring semester is about to begin! I am so excited to start my second semester at Mizzou. I am taking several classes that I am super excited about, so I am looking forward to getting started on Tuesday.

 

Luckily for me, my earliest class starts at 9:00am this semester. I am naturally a morning person, so I have time to wake up early and squeeze in a workout before my day begins. Often times FINDING the time to work out while in college is the most difficult part. From class, to homework and studying, to volunteering, to internships, to jobs, to clubs and organizations - we college students keep ourselves pretty busy.

 

This Tighten + Tone: Arms & Abs Workout can be a great quick workout to schedule into your day in between classes, on a study break, or even in your dorm room when you get home for the day. The only equipment you need is a chair (or an elevated object of some sort - just make sure it is STURDY!) and an optional dumbbell.

 

Try to complete all 7 exercises without taking a break and then REST for 1-2 minutes before repeating. You will be surprised at just how much you will really feel the burn!

 

I recently became a certified personal trainer through the American Council on Exercise. CLICK HERE to learn more about TRAINING WITH ME!

*Please note: all of the fitness tips I share are suggestions only. Before implementing them into your workout routine, consult with your physician to make sure they are right for you.*

 

 

Needing a healthy breakfast idea? CLICK HERE to view my new 90 Calorie Clean Eating Blueberry Muffin Recipe.

 

Let's Go!

1. High-knees

1 minute

Stand with legs hip width apart and alternate driving your knees up towards your chest. Arms should follow this motion.

 

2. Burpees

10 reps

Begin in a standing position. Drop to a squat position and place your hands on the ground in front of you. Extend your legs back to a plank position, do a push up, and jump your feet back into a squat position. Jump into the air and repeat.

 

3. Forward Plank

1 minute

Begin in a push up position. Lower your weight onto your forearms and engage your abdominal muscles to maintain a steady state. Make sure that your body is in a straight line from shoulders to ankles, and your belly button is pulled in towards your spine. Hold for 60 seconds. 

 

4. Modified V-ups

20 reps

Begin sitting up, with your back off the ground and your arms placed on the mat by your sides. Lift your legs 6 inches off the ground and draw them in to your torso. Extend the legs straight back to starting position and repeat. 

 

5. Decline Push-ups

10 reps

Place hands on the floor so that they are slightly wider than shoulder width apart. Extend your legs behind you on a safe, sturdy, elevated surface so that your feet are above your torso. Bend your arms to a 90 degree angle, and push back up into starting position. Engage your abdominal muscles to keep your body straight from shoulders to ankles (if there are no elevated surfaces near, normal push-ups with feet on the ground are an acceptable modification).

 

6. Russian (sitting) Twists

30 reps (15 on each side)

Sit on the floor with your knees bent and your toes lifted off the ground. Keep your back at a 45 degree angle, not rounded. Twist back and forth from side-to-side across your body, holding weight if desired. Complete 15 reps on each side, 30 reps total.

 

7. Tricep Dips

15 reps

Place a bench or sturdy chair behind your back, perpendicular to your body. Extend your legs straight out in front of you and grip the edge of the bench with your hands, about shoulder width apart. Keep your elbows pulled in and slowly lower your body until your arms form a 90 degree angle with the bench. Engage your triceps to push yourself back up to the starting position and repeat.

 

REPEAT!

How do you plan to stay in shape this year? Leave a comment below. I want to hear from you!

 

I recently became a certified personal trainer through the American Council on Exercise. CLICK HERE to learn more about TRAINING WITH ME!

 

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