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Best Arm Workouts

Best Arm Workouts

Best Arm Workouts

Triceps Bench Dip – Great exercise for jiggle free arms ladies!

Burns: 55 Calories in 15 minutes

How To: Sitting on the edge of a flat bench, keeping hands close to the sides of your body at a 90-degree angle, place your feet onto a stability ball. Slowly lover your body down and back up keeping elbows glued to your sides. If using a stability ball is too hard, omit the ball and start with knees at a 90-degree angle. 

Muscles Used: Triceps, Deltoids, Pectoral muscles, Lats and Rhomboids. 

NOTE:
This exercise is not intended for single workout use. The calories burned is used to show the difference between each exercise. When you look at the Squat for example, it burns so many more calories than the bicep curl. I want you ladies to see why I do pair certain exercises together.
This way, you ladies will be able to look at the exercise library (soon to come) and say, ” ok, I want to burn a lot of calories this week. I am going to put this exercise in this week (squat) and this one (lunge) and I’ll add a less calorie burning one (bicep curl) so I don’t get too tired….”  You will be able to create your own workouts and have a strategic look at what you want to include in your circuits.

Join the discussion 8 Comments

  • Dimpal says:

    When I start working out, I gain weight, after a small gain the scale
    Just wont budge, other research says its muscle gain
    Is this true? My clothes do get loose. My main area is the belly’

    • Flavia says:

      When you start lifting weights, you will gain water weight at first. This isn’t a bad thing. Just drink a ton of water to flush out your system. In order to see your belly shrink, you have to rely mainly on your diet. This is very important! Without a clean diet, you won’t see your weight drop!!

  • Monique says:

    I really want to look like you, my weight now is 59 kg but I want to get firm after my 2 babies.

    Can you help me please

    • Anna says:

      Hi Monique,
      Absolutely! May I suggest Full-Body-Licious. This 8-12 week program will help you lose weight, tighten your entire body and will not make you seem like you are on a diet. This program is a full body 5-day workout program consisting of intelligently designed 60-minute fat loss workouts to slim down or shape up. Each week cycles through five different full body workouts and each workout gives extra attention to key body parts that contribute to a flawless figure. By the end of the week you’ve hit all your major muscle groups five times with multiple angles, exercises and “advanced” fat burning techniques and tricks.

      You can find the online program here: http://www.flaviliciousfitness.com/welcome-presentation.php, you won’t be sorry!

      Let us know if you have any other questions- we’re here to help! 🙂
      All the best,
      Anna, CPT, FF Specialist

  • Penny says:

    How many reps would you do of this? I am so confused about exercising. Some say do smaller weights and longer reps and others say heavier weights and shorter reps. I love this site but wish you would include reps and weights for beginners and beyond with each exercise. The calories burned and time is helpful and I know to do them with other exercises as well. Thank you!

    • Anna says:

      Hi Penny,
      If you just search “beginner” you should see a good many beginner friendly workouts and videos come up where Flavia does include rep ranges. For your entire workout it’s good to have a mix of both high and low reps so that you burn out both types of muscle fibers. Once you are sufficiently warmed up, start with a weight you can only do 8 – 10 times then as you fatigue through your workout on the last few sets you can really burn it out with 12 – 15 reps.
      All the best,
      Anna, CPT, FF Specialist

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