March ARM Madness

March ARM Madness 28 days to strong, toned arms! Get your tank tops ready!

27/03/2021

Targeting upper back with our arm move of the day. Weight are optional.
Start with arms by sides, palms facing in towards the body. Lean torso slightly forward, core engaged.
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1. Open arms wide and out to sides. Feel shoulder blades draw towards each other and then lower arms back down aka “reverse fly”. 90 seconds
2. Open arms out to sides and do little pulses. 30 seconds
3. Back to #1 but alternate arms 60 seconds
4. Second set of pulses (repeat #2) 60 seconds
5. Repeat #1. 60 seconds
6. Open arms to side and just hold for 10 counts.
7. Stretch 3-5 breaths each
💪🏻🏋️‍♀️👊🏻

26/03/2021

It’s the home stretch! We continue to work multiple muscle groups at the same time and change up the movements. Today’s focus is biceps and shoulders. Weights are optional.
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From either standing or kneeling, hinge a little forward from hips. You will need to engage your core to protect low back and for stability as you do the movement. Start with arms by sides, palms facing in and bend elbows as if you were doing a half bicep curl. This will be your starting position for the movement.
1. From the bent elbow position, extend right arm up and left arm back. Right arm will reach towards sky and bicep should be in line with your ear. The left arm does a tricep kickback. Switch sides. Continue alternating sides for 90 seconds
2. Extend left arm up and right arm back and do little pulses for 30 seconds
3. Repeat #1 for 60 seconds
3. Same as #2 but switch sides. Right arm up and left arm back. Pulse for 30 seconds.
4. From bent elbow position, extend both arms up to sky, biceps in line with ears and then rebend. 60 seconds
5. From bent elbow position, extend both arms back to a kickback 60 seconds
6. Take right arm up and left arm back and hold for 5 counts
7. Take left arm up and right arm back and hold for 5 counts
8. Stretch 3-5 breaths each
💪🏻🏋️‍♀️👊🏻

25/03/2021

We continue with biceps and shoulders today. This one I love because it targets our rotator cuff! weights optional.
1. Arms by sides, bend elbows to 90 degrees with fingers facing out in front of you. Palms face up. Lead with thumbs and open forearms out to sides, keeping upper arms still and next to the body. Then bring forearms back out in front. 90 seconds
2. Start the same as #1 and open forearms out to sides. Then reach out through fingers, extending arms towards straight. Resend the elbows and bring forearms back out in front. 90 seconds
3. Starting with elbows bent at 90 degrees, fingers facing forward and palms face up, reach arms straight out in front. Then take straight arms out to sides, then back out in front and resend the elbows. 60 seconds
4. Take arms out to sides palms face up and lead with thumbs doing little pulses back. Try not to allow the rib cage to “pop out”. 30 seconds
5. Just hold arms out to sides with palms face up for 5 counts
6. Stretch 3-5 breaths each
💪🏻🏋️‍♀️👊🏻

24/03/2021

Today’s arm move of the day targets shoulders, biceps and chest. We start with our arms out in a cactus 🌵 or goalpost shape. Weights are optional.
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1. Starting with arms in cactus (arms out to sides, elbows bent to 90 degree angle). Keeping shape of arms, bring them out in front of you in line with shoulders and then back out to sides. 90 seconds
2. Hold bent elbows out in front. Move just the right arm out to the side and back to front. Left arm stays still out in front. 60 seconds
3. Switch sides. Left arm moves and right arm stays still. 60 seconds
4. Hold both arms out in front with elbows bent at 90 degrees. Lift and lower the arms. Just lift a few inches and then lower elbows back to shoulder height. 60 seconds
5. Holding arms out in front with elbows bent, squeeze elbows in towards each other and then release back in line with shoulders. 60 seconds
6. Stretch 3-5 breaths each
💪🏻🏋️‍♀️👊🏻

Birds and squirrels. Onion Rings and Wine. Good friends and dogs that rule the world.🇨🇷 @ Playa Penca
23/03/2021

Birds and squirrels. Onion Rings and Wine. Good friends and dogs that rule the world.
🇨🇷 @ Playa Penca

23/03/2021

How is everyone making out ? Feeling stronger? 💪🏻
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Today’s move of the day is the push-up. No weights required.
1. Tricep or yoga push-up: on knees or toes, bend elbows any amount with elbows facing straight back. (This targets the triceps more) 10-12 reps
2. Variation #1: bend elbows any amount for two counts and then straighten arms for one count. 10-12 reps
3. Variation #2: bend elbows any amount for one count and press up for two counts. 10-12 reps
4. Bend elbows any amount and do little pulses (about an inch or two) 10-12 reps
5. Stretch 3-5 breaths each
👊🏻🏋️‍♀️💪🏻

22/03/2021

Today we are working biceps and shoulders in our arm move of the day. Weights are optional.
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1. Full range bicep curl. Starting with arms by sides. Bend elbows and bring hands up towards shoulders and then lower arms back down by sides. 90 seconds
2. Half bicep curl variation: start with elbows bent and hands up by shoulders and then take 3 counts to lower forearms to 90 degrees, 1 count to resend elbows. 60 seconds
3. Half bicep curl variation 2. Start with elbows bent and hands by shoulders. Lower forearms to 90 degrees for one count, take 3 counts to rebrand. 60 seconds
4. Holding arms in 90 degree position, little pulses 60 seconds
5. Hold arms straight out at shoulder height 10 count
6. Second hold with elbows bent at 90 degrees 10 count
7. Stretch. 3-5 breaths each
💪🏻🏋️‍♀️👊🏻

21/03/2021

March ARM Madness - Day 21
Today’s arm move of the day is the Criss-Cross focusing on shoulders.
Weights are optional.
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1. Take arms out in front at shoulder height. Cross right arm over left and then left arm over right. 90 seconds
2. Same move but elevate arms up for 4 counts and then down to shoulder height for 4 counts. 60 seconds
3. Same as #1 90 seconds
4. Just hold for 5 counts
5. Stretch, both sides 3-5 breaths each
💪🏻🏋️‍♀️

20/03/2021

Today’s focus is the shoulder. I call today’s move of the day “The W”, because that is the shape we make with our arms. Weights are optional.
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1. Take arms by sides and bend elbows so that elbows are in close to body and forearms slightly away from the body making the shape of a “W”. Then extend arms up and out to make a big “V”. Bend elbows back to “W” 90 seconds
2. Option to keep left arm in W and only move left arm between the W and the V OR hold left arm in a V while right arm moves between W and V shapes. 45 seconds
3. Same as #2, just switch sides. 45 seconds
4. Same as #1. Both arms move from W to V 60 seconds
5. Hold arms in V for a count of 10!
6. Stretch 3-5 breaths each
💪🏻🏋️‍♀️👊🏻
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19/03/2021

Today we focus on shoulders and biceps. By now you know how much I love working multiple muscle groups at once! Resistance is optional.
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1. Hold arms by sides, palms facing in. Bend elbows and bring hands to shoulders for a full range bicep curl. 90 seconds
2. With elbows bent at 90 degrees, perform a half of a bicep curl and then lower down to 90 degrees for a count of 3. 60 seconds
2. With elbows bent to 90 degrees, perform a half of a bicep curl for 3 counts and lower back to 90 degrees for 1 count. 60 seconds
3. Hold arms at 90 degrees and do little pulses up/down (about an inch or two). 60 seconds
4. Hold arms straight out at shoulder height for count of 10
5. Another 10 count hold with elbows at 90 degrees.
6. Stretch 3-5 breaths each
💪🏻🏋️‍♀️👊🏻

18/03/2021

Today’s move of the day is focused on the shoulders. It can be done with or without resistance.
1. Start with arms by sides, palms facing in towards body. Lift arms out to sides at shoulder height and then lower. 90 seconds
2. Holding right arm still at shoulder height, lift and lower left arm. 60 seconds
3. Hold both arms out to sides for a count of 5.
4. Holding left arm still at shoulder height, lift and lower right arm. 60 seconds
5. Second hold with arms out to sides for a count of 5
6. Both arms lift and lower (just like #1). 60 seconds
7. Final hold for a count of 10
8. Stretch 3-5 breaths each
💪🏻🏋️‍♀️👊🏻

17/03/2021

We actually have two moves today, both focused on the triceps. No resistance needed. However if you would like to use a couch or chair, I will demonstrate the moves using a piece of furniture.
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1. Hands on chair wider than shoulders. Can be done on knees or on toes. Bend elbows any amount and straighten arms for the Push-Up. On last rep hold the bent elbow position for a count of three. 10-12 reps
2. Hands on chair shoulder width apart. Facing away from chair and fingers facing you. Feet flat out in front of you, bend your elbows any amount and then straighten your arms for tricep DIPS. On last rep, hold bent elbow position for a count of three. 10-12 reps
3. Repeat #1 (push-ups)
4. Repeat #2 (dips)
5. Stretch
💪🏻🏋️‍♀️👊🏻
Watch the video for a demo of the moves. Bend elbows ANY amount. Doesn’t have to be big to be effective. Message me with any questions.
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