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Day 16 Pushup Challenge-
While the boys bullshit.. perfect time to knock out some pushups ๐Ÿ˜Ž๐Ÿ˜‰
#pushups #15pushupsaday #1000pushups #1000pushupsummer #summerworkout #sweetsummersweat #kaia #kaiastrong #kaiafit #kaiafitfairoaks #futurekaiacoach #happyandhealthy #fit #fitness #pushupchallenge #summerarms  #challengeyourself #youcandoit
Want beautiful, toned arms?

https://tinyurl.com/yabjvdpz

#summerarms #tonedmuscles #hope #thehardhatbelles
Hands off....It's my pre-workout drink!  This is my 5am workout drink that gets me moving to kick ass!  #workingout #fitat40 #fitover40 #weightstraining #goalcrusher #healthylifestyle #summerarms #insaneweights
Day 14/15 Pushup Challenge
Got distracted by family time yesterday and forgot to do my pushups ๐Ÿ˜ฑ After a few stops and stretches they may not look pretty but I got em done ๐Ÿ˜‰๐Ÿ‘
#determination #fittestgotmyarmssore #fastmotion #pushups #15pushupsaday #fastmotion #1000pushupsummer #summerworkout #sweetsummersweat #kaia #kaiastrong #kaiafit #kaiafitfairoaks #futurekaiacoach #happyandhealthy #fit #fitness #pushupchallenge #summerarms  #challengeyourself #youcandoit
Day 14/15 Pushup Challenge Got distracted by family time yesterday and forgot to do my pushups ๐Ÿ˜ฑ After a few stops and stretches they may not look pretty but I got em done ๐Ÿ˜‰๐Ÿ‘ #determination  #fittestgotmyarmssore  #fastmotion  #pushups  #15pushupsaday  #fastmotion  #1000pushupsummer  #summerworkout  #sweetsummersweat  #kaia  #kaiastrong  #kaiafit  #kaiafitfairoaks  #futurekaiacoach  #happyandhealthy  #fit  #fitness  #pushupchallenge  #summerarms  #challengeyourself  #youcandoit 
OMG!!! My fav workout just got better!!! On days where life gets crazy, or days like the recent few where I struggle with a knee injury, I can still focus on my arms and abs! So excited for #purebareondemand ! 
Ready for vacation because guess what I can do these workout OFFLINE in the remote part of Canada! Yes please! Pure barre wins again! #purebarre #workout #anywhere #anytime #summerarms
OMG!!! My fav workout just got better!!! On days where life gets crazy, or days like the recent few where I struggle with a knee injury, I can still focus on my arms and abs! So excited for #purebareondemand  ! Ready for vacation because guess what I can do these workout OFFLINE in the remote part of Canada! Yes please! Pure barre wins again! #purebarre  #workout  #anywhere  #anytime  #summerarms 
Deuce of the day. Doing arms...๐Ÿ˜ #arms #armworkout #extraworkout #armsareamust #summerarms #noexcuse
Day 12 Pushup Challenge
Zander randomly started doing pushups, so perfect timing to get in my 15!! Zander got in 10 hip pushups with me ๐Ÿ˜‹
#zanderjohan #pushupsdontgetanycuter  #pushups #15pushupsaday #1000pushups #1000pushupsummer #summerworkout #sweetsummersweat #kaia #kaiastrong #kaiafit #kaiafitfairoaks #futurekaiacoach #happyandhealthy #fit #fitness #pushupchallenge #summerarms  #challengeyourself #youcandoit
Level 3/4 triceps dip - summer arms .. Add blocks , books or stool which will increase range and leg for more weight on arms #summerarms #bingowings #workoutmotivation
Upper fix today.  Something Autumn said... "when you give up the only person you are quitting on is yourself". โค๏ธ #fitnessmotivation #summerarms #workoutathome #fitmama
Day 11 Pushup Challenge
Working on my form daily and love watching the improvements! Videotaping yourself makes a HUGE difference, highly recommend it!! (even if you don't share them)
#workingonmyform #dontbeapecker #pushups #15pushupsaday #1000pushups #1000pushupsummer #summerworkout #sweetsummersweat #kaiafit #kaiastrong #kaiafit #kaiafitfairoaks #futurekaiacoach #happyandhealthy #fit #fitness #pushupchallenge #summerarms  #challengeyourself #youcandoit
COLD shoulders anyone?! ๐Ÿ˜˜ How's #ballerinabum #bootcamp  week treating you.. anyone take the class for the 1st time? ๐ŸŒŸ๐ŸŒŸ๐ŸŒŸ๐ŸŒŸ
#mazimix #fitnesschallenge
#fittips #dancefitness
Total Body Workout With SuzyMari Part #2  one (1)  minute each exercise 
All about Arms!
#arms #armsworkout #summerarms #sundress #offtheshoulder #offtheshouldertop #nicetop #nicearms #armstrong
pop-quiz! So what muscles really make up the core? If you said your abdominals you're only 25% right. You have four parts of your core, can you believe it? And 3/4 of your core you probably not even using so let's get down to basics so you can use them and be that stunning pregnant mama I know you are! Your core is made up of your transverse abdominals (TVA), the diaphragm and the pelvic floor (PF). ๐Ÿ’ฅ Bam, bet you didn't know your PF was included! ๐Ÿ’ฅ Send me an email at hello@40weekfit.com so I can send you the belly breathing techniques and get you started using all of your core!
pop-quiz! So what muscles really make up the core? If you said your abdominals you're only 25% right. You have four parts of your core, can you believe it? And 3/4 of your core you probably not even using so let's get down to basics so you can use them and be that stunning pregnant mama I know you are! Your core is made up of your transverse abdominals (TVA), the diaphragm and the pelvic floor (PF). ๐Ÿ’ฅ Bam, bet you didn't know your PF was included! ๐Ÿ’ฅ Send me an email at hello@40weekfit.com so I can send you the belly breathing techniques and get you started using all of your core!
Happy first day of summer! #summerarms โ˜€๏ธ๐Ÿ’ช
Happy first day of summer! #summerarms  โ˜€๏ธ๐Ÿ’ช
Hey mama bears! By now you've realized I love toning the arms, and really working that teardrop muscle (also known as your Deltoid) to really give the arms some definition. Another one of my favorite and SUPER easy exercises is the "Ice Cream Scooper". One of the other things you may have noticed is that I use light weights or body weight when toning. I have a dance background and I have a tendency to incorporate light weights with lots of reps. Why do I like doing this? Because while my arms are working, each rep is an opportunity for the rest of my body to be working... you are probably thinking what on earth is she talking about. I am serious each rep, because of the light weight, I can focus on making sure my abdominals are engaged, that I am using my breath, that my legs are working and supporting me, and even include glutes. It's so much more than, get in and get out like with heavier weights. Challenge yourself this hump day with the Ice Cream Scooper ๐Ÿ‘‰ Here is your workout - 15 Modified Push-Ups, 20 Ice Cream Scoopers (using 2 lbs.), 1 minute of tiny Arm Circles, and then another 20 Ice Cream Scoopers. Repeat this set 3x! ๐Ÿ˜Š๐Ÿ˜˜ when you're done sign up for the 7-Day Pregnancy Fitness Challenge! Link in Bio! ๐Ÿ˜˜๐Ÿ˜˜
Hey mama bears! By now you've realized I love toning the arms, and really working that teardrop muscle (also known as your Deltoid) to really give the arms some definition. Another one of my favorite and SUPER easy exercises is the "Ice Cream Scooper". One of the other things you may have noticed is that I use light weights or body weight when toning. I have a dance background and I have a tendency to incorporate light weights with lots of reps. Why do I like doing this? Because while my arms are working, each rep is an opportunity for the rest of my body to be working... you are probably thinking what on earth is she talking about. I am serious each rep, because of the light weight, I can focus on making sure my abdominals are engaged, that I am using my breath, that my legs are working and supporting me, and even include glutes. It's so much more than, get in and get out like with heavier weights. Challenge yourself this hump day with the Ice Cream Scooper ๐Ÿ‘‰ Here is your workout - 15 Modified Push-Ups, 20 Ice Cream Scoopers (using 2 lbs.), 1 minute of tiny Arm Circles, and then another 20 Ice Cream Scoopers. Repeat this set 3x! ๐Ÿ˜Š๐Ÿ˜˜ when you're done sign up for the 7-Day Pregnancy Fitness Challenge! Link in Bio! ๐Ÿ˜˜๐Ÿ˜˜
Strong arms ๐Ÿ’ช๐Ÿผ๐Ÿ’ช๐Ÿผ, strong mind, strong body!  Week 9 and still at it!  Small changes daily = results!  Getting it done โœ… early ๐Ÿ‘‰๐Ÿผ busy day ahead with the last day of school!  #earlybird #weights #summerarms #fitover40
Strong arms ๐Ÿ’ช๐Ÿผ๐Ÿ’ช๐Ÿผ, strong mind, strong body! Week 9 and still at it! Small changes daily = results! Getting it done โœ… early ๐Ÿ‘‰๐Ÿผ busy day ahead with the last day of school! #earlybird  #weights  #summerarms  #fitover40 
Try these simple exercises to tone your arms and shoulders at home or at the gym! (swipe left for more) ๐Ÿ’ช๐Ÿ’ช๐Ÿ’ช 12 reps of each x 3 sets and build up the weight
- Tricep Dumbbell Kickbacks
- Shoulder Press
- Bicep Curls

Not ready for weights? Start with your own body weight or use household items (water bottles, 1lb bags of beans, soup cans...) Don't let a day away from the gym interrupt your workout routine. 
#summerarms #summerworkout #cleanworkout #athomeworkout #strongwomen #fit #fitnessmotivation #triceps #shoulderworkout #shoulderpress #biceps
Try these simple exercises to tone your arms and shoulders at home or at the gym! (swipe left for more) ๐Ÿ’ช๐Ÿ’ช๐Ÿ’ช 12 reps of each x 3 sets and build up the weight - Tricep Dumbbell Kickbacks - Shoulder Press - Bicep Curls Not ready for weights? Start with your own body weight or use household items (water bottles, 1lb bags of beans, soup cans...) Don't let a day away from the gym interrupt your workout routine. #summerarms  #summerworkout  #cleanworkout  #athomeworkout  #strongwomen  #fit  #fitnessmotivation  #triceps  #shoulderworkout  #shoulderpress  #biceps 
Summer-ready, sculpted arms?! Yes please!! Join for class tomorrow at 10:30am with Meg! #PureBarre #Sonoma #SummerArms
Let's talk about one of my favorite warm-ups that also tones and sculpts your arms! Don't you just love the tear drop shape the celebs have on the top of their arms because I do! Not only are arms circles a great way to warm up and open up your shoulders and chest, but these bad babies sculpt as well! ๐Ÿ’ช I love to include them in my arm days to really get a "burn-out". Challenge yourself and see if you can do this set: 15 pushups, then 1 minute of tight little circles forward, and then 1 minute of tight little circles backward. Repeat 3x. Want to try something new? With your arms, out like a T, put your thumbs up and rotate your wrist so that your thumb goes from being pointed up to pointing straight ahead. This is one of those exercises that uses body weight to sculpt and tone your arms, no weights no problem! I see those sexy arms for summer! ๐Ÿ˜˜๐Ÿ˜˜
Let's talk about one of my favorite warm-ups that also tones and sculpts your arms! Don't you just love the tear drop shape the celebs have on the top of their arms because I do! Not only are arms circles a great way to warm up and open up your shoulders and chest, but these bad babies sculpt as well! ๐Ÿ’ช I love to include them in my arm days to really get a "burn-out". Challenge yourself and see if you can do this set: 15 pushups, then 1 minute of tight little circles forward, and then 1 minute of tight little circles backward. Repeat 3x. Want to try something new? With your arms, out like a T, put your thumbs up and rotate your wrist so that your thumb goes from being pointed up to pointing straight ahead. This is one of those exercises that uses body weight to sculpt and tone your arms, no weights no problem! I see those sexy arms for summer! ๐Ÿ˜˜๐Ÿ˜˜
I introduced my @dancebody "Dance Bands" to Miami last week and they were a big hit! โœจGet yours today at DanceBody.com ๐Ÿ’ช๐Ÿป๐Ÿ˜#summerarms
I introduced my @dancebody "Dance Bands" to Miami last week and they were a big hit! โœจGet yours today at DanceBody.com ๐Ÿ’ช๐Ÿป๐Ÿ˜#summerarms 
#bodywraps #arms #bingowings 
Love these results of just one wrap on this ladies arm. The wrap is big enough to cut in half and do each arm!
#bodywraps  #arms  #bingowings  Love these results of just one wrap on this ladies arm. The wrap is big enough to cut in half and do each arm!
Summer arms? Check! Join in the fun today to build strength with a supportive group and our global VFit team! We build in accountability with class sign ups, support with our private Facebook group and FUN  with no two workouts ever being the same of our 50 live streamed group fitness classes each week!
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#vfitstrong #virtualfitness #onlinefitnesscoach #homegym #athomeworkout #athomegym #accountability #workoutfromhome #motivationmonday #summerarms
Just putting away laundry, and caught a glimpse of my #summerarms ๐Ÿ™Œ๐Ÿฝ #hardworkpaysoff #changeisgood #summer2017 #sunnyday #feelingood #girlswhobox #gitlswholift #yesplease #workingonmyself #sundays
Day 7 Pushup Challenge- 
When Eminem comes on the radio we usually hold plank.. Today I did my pushups instead ๐Ÿ˜Ž
#itsakaiathig #planksong #pushups #15pushupsaday #1000pushups #1000pushupsummer #summerworkout #sweetsummersweat #kaia #kaiastrong #kaiafit #kaiafitfairoaks #happyandhealthy #fit #fitness #pushupchallenge #summerarms  #challengeyourself #youcandoit
Baby Chair Love โค๏ธ Le plus discret des appareils Pilates le #smallarmchair ou #babychair  est l'objet parfait pour aider nos pratiquants ร  tonifier et renforcer les bras en les connectant avec le dos. Ceci amรฉliore la posture et placement de la nuque et des รฉpaules et rรฉduit  les tensions et douleurs. Prenez rdv pour un cours privรฉ @centre5pilates  et dรฉcouvrez les bรฉnรฉfices ๐Ÿ˜œ#summerarms #springs #nomoreneckpain #relaxedshoulders #reeducation #pilatesworks  #entraรฎnementsrรฉgulier #gratzequipment #romanaspilatesinparis #centre5
Baby Chair Love โค๏ธ Le plus discret des appareils Pilates le #smallarmchair  ou #babychair  est l'objet parfait pour aider nos pratiquants ร  tonifier et renforcer les bras en les connectant avec le dos. Ceci amรฉliore la posture et placement de la nuque et des รฉpaules et rรฉduit les tensions et douleurs. Prenez rdv pour un cours privรฉ @centre5pilates et dรฉcouvrez les bรฉnรฉfices ๐Ÿ˜œ#summerarms  #springs  #nomoreneckpain  #relaxedshoulders  #reeducation  #pilatesworks  #entraรฎnementsrรฉgulier  #gratzequipment  #romanaspilatesinparis  #centre5 
Rope pull downs with straight arm to hit the triceps deep.  Superset with overhead extensions, skull crushers, and pressdowns.  Heaviest weight possible for as many reps as possible.. sleeveless time of year...no time for jiggle

#triceps #workout  #supersets #overheadextensions #pressdowns  #skullcrushers #nojiggle
#summerarms #sleeveless #summerbody #fittraining #fitnessmotivation
This week of workouts has been CHALLENGING - and I'm in love!โค๏ธI am capable of doing difficult things! I am capable of getting real and lasting results!โค๏ธ I have decided to do ANOTHER round of #SHAUNWEEK if anyone wants to join me!โœŒ๐ŸผโœŒ๐ŸผโœŒ๐Ÿผ Workin' on those sexy summer arms!!!!๐Ÿ’•๐Ÿ’ช๐Ÿผ
This week of workouts has been CHALLENGING - and I'm in love!โค๏ธI am capable of doing difficult things! I am capable of getting real and lasting results!โค๏ธ I have decided to do ANOTHER round of #SHAUNWEEK  if anyone wants to join me!โœŒ๐ŸผโœŒ๐ŸผโœŒ๐Ÿผ Workin' on those sexy summer arms!!!!๐Ÿ’•๐Ÿ’ช๐Ÿผ
Working on stability exercises for the #core and the back of the body.๐Ÿ’ช Stabilising on one arm requires the core to keep your body straight, and shoulders aligned. It also works the back muscles as you try not to relax on the ball. ๐Ÿ’ช triceps extension for the back of the arms #summerarms ! ๐Ÿ’ช #healingwithpilates is an amazing series hosted by @zaynagold and @functionfabulous - working on the multifidius this week. ๐Ÿ‘ @jjweeks_pilates posted the best explanation of how the muscle group works - check it out! #pilateseveryday #pilates #pilatesinstructor #matpilates #fitballexercises #fitball #fitness #fitmum #scapularstability #stabilityball #tricepworkout
Working on stability exercises for the #core  and the back of the body.๐Ÿ’ช Stabilising on one arm requires the core to keep your body straight, and shoulders aligned. It also works the back muscles as you try not to relax on the ball. ๐Ÿ’ช triceps extension for the back of the arms #summerarms  ! ๐Ÿ’ช #healingwithpilates  is an amazing series hosted by @zaynagold and @functionfabulous - working on the multifidius this week. ๐Ÿ‘ @jjweeks_pilates posted the best explanation of how the muscle group works - check it out! #pilateseveryday  #pilates  #pilatesinstructor  #matpilates  #fitballexercises  #fitball  #fitness  #fitmum  #scapularstability  #stabilityball  #tricepworkout 
What about #upperbodyworkout using just resistance bands?!?! ๐Ÿค” TOTALLY! ๐Ÿ’ช๐Ÿฝ๐Ÿ’ฆ๐Ÿ’ง I did these exercises yesterday and OMG! ๐Ÿคฆ๐Ÿฝโ€โ™€๏ธ๐Ÿ˜ฑ๐Ÿ˜ญEach exercise 25x each arm or until you #feeltheburn ๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿ”ฅ ๐Ÿ˜… #chantalsjourney ๐Ÿ’œ
๐Ÿ”บ๐Ÿ”บ๐Ÿ”บ๐Ÿ”บGUYS PLEASE NOTICE MY VIDS ARE FAST FOWARD !!!! Do each exercise slowly to really #feeltheburn ๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿ’ฆ๐Ÿ’ง๐Ÿ”บ๐Ÿ”บ๐Ÿ”บ๐Ÿ”บ
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#resistancebands #workoutoftheday #workoutideas #momswhoworkout #latinaswholift #latinastrong #fitnessfam #fitmom #fitmomsofig #fitmama #fitnessjourney #fitnessblogger #hustleforthatmuscle ๐Ÿ’ช๐Ÿฝโœจ #workouttime #workoutroutine #workoutvideo #dontgiveup ๐Ÿ™๐Ÿฝ #inspiringwomen #momsofinstagram #mumlife  #myhappyplace ๐Ÿ‹๐Ÿฝโ€โ™€๏ธ #killerarms #summerarms
What about #upperbodyworkout  using just resistance bands?!?! ๐Ÿค” TOTALLY! ๐Ÿ’ช๐Ÿฝ๐Ÿ’ฆ๐Ÿ’ง I did these exercises yesterday and OMG! ๐Ÿคฆ๐Ÿฝโ€โ™€๏ธ๐Ÿ˜ฑ๐Ÿ˜ญEach exercise 25x each arm or until you #feeltheburn  ๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿ”ฅ ๐Ÿ˜… #chantalsjourney  ๐Ÿ’œ ๐Ÿ”บ๐Ÿ”บ๐Ÿ”บ๐Ÿ”บGUYS PLEASE NOTICE MY VIDS ARE FAST FOWARD !!!! Do each exercise slowly to really #feeltheburn  ๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿ’ฆ๐Ÿ’ง๐Ÿ”บ๐Ÿ”บ๐Ÿ”บ๐Ÿ”บ . . . . . #resistancebands  #workoutoftheday  #workoutideas  #momswhoworkout  #latinaswholift  #latinastrong  #fitnessfam  #fitmom  #fitmomsofig  #fitmama  #fitnessjourney  #fitnessblogger  #hustleforthatmuscle  ๐Ÿ’ช๐Ÿฝโœจ #workouttime  #workoutroutine  #workoutvideo  #dontgiveup  ๐Ÿ™๐Ÿฝ #inspiringwomen  #momsofinstagram  #mumlife  #myhappyplace  ๐Ÿ‹๐Ÿฝโ€โ™€๏ธ #killerarms  #summerarms 
R.I.P Shoulders. Nothing like some chest/shoulder supersets to put your arms out if commission. No hair washing tonight ๐Ÿ™†๐Ÿป๐Ÿ™…๐Ÿป๐Ÿ˜‚ #evolvebymelissa #upperbodystrength #superset #workoutvideo #ohmyarms #hkfitness #fitfam #personaltrainer #onlinecoach #gymlife #strengthtraining #hypertrophy #summerarms #strongwomen #momfit #mombod #fitness #workworkwork #gymaddict #feeltheburn #fail #sendhelp
Love my arms... my brachioplasty was the best thing ever!!! I have so many freckles... #sunkiss #brachioplasty #drfrancorocks #ccls #iwoulddoitalloveragain #batwingsbegone #tanktopseason #weightlosstransformation #weightlossjourney #freckles #smiles #summerarms
Caught him doing his 15 push-ups this morning. ๐Ÿ’ช๐Ÿ˜‹
#pushups #caughtintheact #kaia #15pushupsaday #geterdone #summerarms #sharethelove #youcandoit #proudgirlfriend ๐Ÿ‹๏ธ๐Ÿ’“
It's #workoutwednesday ๐Ÿ’ช๐Ÿป #summerarms coming to you ๐Ÿ™Œ๐Ÿป โ€ข
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#pilatesnerd #pilateslife #pilatesnyc #longandlean #pilatesreformer #classicalpilates #contrology #pilates #fitnyc #fitnessmotivation
The sun is shining, so take your workout outdoors! Grab a friend and alternate push-ups in the park, three sets of 20 each. Those summer arms will be ready in no time ๐Ÿ’ช๐Ÿผโ˜€๏ธ๐ŸŒณ @abbygail117 @ashleymacha
The sun is shining, so take your workout outdoors! Grab a friend and alternate push-ups in the park, three sets of 20 each. Those summer arms will be ready in no time ๐Ÿ’ช๐Ÿผโ˜€๏ธ๐ŸŒณ @abbygail117 @ashleymacha
Combining the #sidebend series as inspired by @abcpilates and @studio_one_tw . ๐Ÿ’ช I loved the way @studio_one_tw transitioned from stretch to sidebend from the back leg. ๐Ÿ’ช and adding the weight as shown by @abcpilates makes the shoulders work harder, and makes you wobble! ๐Ÿ’ช do the series on the elbow for an intermediate level. #pilateswithprops #obliqueworkout #summerarms #fitness #pilates #pilatesworkout #pilatesinstructor #matpilates #fitmum
#DollDuty |๐Ÿ‹๐Ÿปโ€โ™€๏ธ "Biceps + Triceps". .
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Today's workout does not require a lot of time and can be paired with abs. Exercise A) pairs with B) as a super set. Move from A) to B) with max. 5 seconds rest in between, then break for 1 minute in between sets. .
STATS๐Ÿ“Š๐Ÿ“ˆ:
1. TEMPO: 2-3 second negative, powerful concentric.
2. REP RANGE: 12-10 
3. SETS: 3 & 2
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TIPS๐Ÿค“:
1. Please keep a proud chest, squeezing shoulder blades together. Chin and head held high.
2. Your elbow is a hinge joint, just like a door hinge. Don't move it front and back, keep it locked and keep tension on the bicep and tricep muscle. 
3. Keep tension through the negative, do not let momentum or gravity take control. 
4. CORE STRONG! Ribs, belly button, uterus sucked in. WRISTS! Keep them locked up, don't let them flop around. .
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WORKOUT๐Ÿ‹๐Ÿปโ€โ™€๏ธ:
1๏ธโƒฃSUPERSET: A)DB Alternating Curls + B)Overhead Cable Rope Ext. (2 sets). โ–ช๏ธ1A. Elbows locked, start with palms in, and a small twist as you curl/explode up, control the negative and a slight twist again at the bottom. Make sure you don't relax the non-working arm, always keep it engaged. . .
โ–ช๏ธ1B. Bring the cable 1-2 notches down from the top. 1 Leg in front and the other behind, bend/tilt at the waist so you are bent over. Bring the elbows up, locked in between your head, extend out, placing tension on the triceps, squeezing at the top then slowly lowering the rope back to the start. Do not change the elbow position.
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2๏ธโƒฃSUPERSET: A) Wide to Narrow Ez-Curl + B)1-Arm Cable Kickback (3 sets): . .
โ–ช๏ธ2A. You will be doing 6 reps wide, then 6 narrow, for a total of 12 reps. Keep your wrists folded up towards you the entire time, don't let it flop. Explode up, flex/tense bicep, control the negative, do not fully extend the elbow joint, keep tension on the bicep. . .
โ–ช๏ธ2B. Bring the cable halfway down. Don't use an attachment, just hold the ball at the end of the cable. Bring your bicep/elbow up to your side and stick it there. Explode the cable back, squeezing at the top (do not just kick it back and let it fall), control the negative, then drive it back again. .
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#DollFitness #DollFit #DollDuty #ArmWorkout #ArmsandAbs #SummerTone #SummerArms #Summerworkout
#DollDuty  |๐Ÿ‹๐Ÿปโ€โ™€๏ธ "Biceps + Triceps". . . Today's workout does not require a lot of time and can be paired with abs. Exercise A) pairs with B) as a super set. Move from A) to B) with max. 5 seconds rest in between, then break for 1 minute in between sets. . STATS๐Ÿ“Š๐Ÿ“ˆ: 1. TEMPO: 2-3 second negative, powerful concentric. 2. REP RANGE: 12-10 3. SETS: 3 & 2 . TIPS๐Ÿค“: 1. Please keep a proud chest, squeezing shoulder blades together. Chin and head held high. 2. Your elbow is a hinge joint, just like a door hinge. Don't move it front and back, keep it locked and keep tension on the bicep and tricep muscle. 3. Keep tension through the negative, do not let momentum or gravity take control. 4. CORE STRONG! Ribs, belly button, uterus sucked in. WRISTS! Keep them locked up, don't let them flop around. . . WORKOUT๐Ÿ‹๐Ÿปโ€โ™€๏ธ: 1๏ธโƒฃSUPERSET: A)DB Alternating Curls + B)Overhead Cable Rope Ext. (2 sets). โ–ช๏ธ1A. Elbows locked, start with palms in, and a small twist as you curl/explode up, control the negative and a slight twist again at the bottom. Make sure you don't relax the non-working arm, always keep it engaged. . . โ–ช๏ธ1B. Bring the cable 1-2 notches down from the top. 1 Leg in front and the other behind, bend/tilt at the waist so you are bent over. Bring the elbows up, locked in between your head, extend out, placing tension on the triceps, squeezing at the top then slowly lowering the rope back to the start. Do not change the elbow position. . . 2๏ธโƒฃSUPERSET: A) Wide to Narrow Ez-Curl + B)1-Arm Cable Kickback (3 sets): . . โ–ช๏ธ2A. You will be doing 6 reps wide, then 6 narrow, for a total of 12 reps. Keep your wrists folded up towards you the entire time, don't let it flop. Explode up, flex/tense bicep, control the negative, do not fully extend the elbow joint, keep tension on the bicep. . . โ–ช๏ธ2B. Bring the cable halfway down. Don't use an attachment, just hold the ball at the end of the cable. Bring your bicep/elbow up to your side and stick it there. Explode the cable back, squeezing at the top (do not just kick it back and let it fall), control the negative, then drive it back again. . . #DollFitness  #DollFit  #DollDuty  #ArmWorkout  #ArmsandAbs  #SummerTone  #SummerArms  #Summerworkout 
Week 8 Monday >>> Late checkin...I didn't have internet access to do the BB5 workout so I did#summerarms from BB1 and #sunkissedabs from BB2, both with @karenadawn.  LOVE these workouts!
M1 #PerfectFit Pancakes and the #bombshellspell....my oh my it was delicious! 
M2-M4 Cobb Salad (today was busy so I didn't have time to eat as I would like).
M5 Egg and Aspargus (I saw Giada DeLarentis make this and I thought mmm yummy!!!)
#tiuteam #tiubikiniseries #tiucheckin #tiunutritionplan #tiumember #tiumo @toneitup
Week 8 Monday >>> Late checkin...I didn't have internet access to do the BB5 workout so I did#summerarms  from BB1 and #sunkissedabs  from BB2, both with @karenadawn. LOVE these workouts! M1 #PerfectFit  Pancakes and the #bombshellspell ....my oh my it was delicious! M2-M4 Cobb Salad (today was busy so I didn't have time to eat as I would like). M5 Egg and Aspargus (I saw Giada DeLarentis make this and I thought mmm yummy!!!) #tiuteam  #tiubikiniseries  #tiucheckin  #tiunutritionplan  #tiumember  #tiumo  @toneitup
A little late but I won't let Monday defeat me! Ready to get this workout in! #MilesOfFitness #BAMN #SummerAintReady #gethealthy #getbetter #liftforlife #zebulon #BunnStandUP #wendell @jeffreym_fitlife #fitness #growthmindset #personaltrainer #fitnessmotivation #fitspiration #fitness #summerarms #beastmode #positivevibes #movement
NewโœจSharing arm, shoulder, and back exercises + this cute @beyondyoga set....tomorrow on L&L!  Shop this pic instantly with the new LIKEtoKNOW.it app โœ”๏ธ @liketoknow.it http://liketk.it/2rFhI #liketkit #ltkfit ๐Ÿ“ธ:@beckleyco / #startedatsaintbernard #dallasblogger #fitness #athleisure #summerarms #fitnessblogger #hsn #itsfunhere #workout #momlife #beyondyoga #nike #ltkunder100
The sun has been out today and I was almost ready to get out my sleeveless tops! This crazy lady has wrapped her arm - look at the difference! Will be doing mine too! (Although both not just one) #crazybodywrap #bingowings #summerarms
The sun has been out today and I was almost ready to get out my sleeveless tops! This crazy lady has wrapped her arm - look at the difference! Will be doing mine too! (Although both not just one) #crazybodywrap  #bingowings  #summerarms 
I have to admit, I never imagined I would be doing a work out on a Saturday evening, 
but it wasn't even an option to miss today's workout. 
I've learned what it's like to be in a commitment to myself. ๐Ÿ’Ÿ

@chrisdowningfitness you've taken my game to the next level, physically & mentally. ๐Ÿ’ƒ๐Ÿ’ƒ Just because I'm a working mom of 4, doesn't mean I can't take care of me. ๐Ÿ’๐Ÿผ I am a #shiftshoplifer ๐Ÿ™Œ๐Ÿ˜Š๐Ÿ’ช
I have to admit, I never imagined I would be doing a work out on a Saturday evening, but it wasn't even an option to miss today's workout. I've learned what it's like to be in a commitment to myself. ๐Ÿ’Ÿ @chrisdowningfitness you've taken my game to the next level, physically & mentally. ๐Ÿ’ƒ๐Ÿ’ƒ Just because I'm a working mom of 4, doesn't mean I can't take care of me. ๐Ÿ’๐Ÿผ I am a #shiftshoplifer  ๐Ÿ™Œ๐Ÿ˜Š๐Ÿ’ช
It's National Rosรฉ Day! We recommend working on those summer arms by doing a few tricep kickbacks before you unscrew the cork ๐Ÿ’ช๐Ÿผ๐Ÿพ๐ŸŒน
It's National Rosรฉ Day! We recommend working on those summer arms by doing a few tricep kickbacks before you unscrew the cork ๐Ÿ’ช๐Ÿผ๐Ÿพ๐ŸŒน
193,098,097 reasons to lose weight and gwt healthy!! You spend a whole lot more time outside enjoying the sun and water!  Love my new suit โค #weightlosstransformation #tummytuck #brachioplasty #weightlossjourney #extremeweightloss #newme #119lbsdown #batwingsbegone #summerarms #summer #finally
What a way to bring the #Workout, home! My body must ache after a good workout, at all times! My newest routine! My arms are limber, as I write...Customize #TheWorkout #TrainingRope #SummerArms #HealthyChoices #FashionDesigner #SarahBacchus
#fitnessfriday tips by @msarabi on how to maximize this #ballerinabum #armwork and get ready for our #mazimix #fitnesschallenge! Quality>Quantity
#Repost @emily_jujaactive (@get_repost)
ใƒปใƒปใƒป
sneak peek (!!!!) into @jujaactive summer styles by @wearittoheart launching soon on our website โ€ข jujaactive.com // here's a pic of me and my twin @amylinnen from the #juja photoshoot in #centralpark (catch me on the website soon ๐Ÿ˜‰๐Ÿ‘ธ๐Ÿผ) #summerofjuja #shopjuja #summer17 #summerarms #summerbody #summermood #athleisure #twinning #winning #blondeturage ๐Ÿ“ธ @lyanlex1
I love these #triceppushups - inspired by @southernbarrebelle. Really great back of the body work - keep that long feeling as you fall forward ๐Ÿ’ช, so shoulder blades down the back and elbows squeezed to the ribs.๐Ÿ’ช Squeeze the glutes to active lower half too - a great intermediate level push up. Invented by @poppilatesofficial - some great ideas here. ๐Ÿ’ช And it ties into the summer arm series - @pilateswithashlee @momentum_pilates . #pilates #pilatespushup #pilatesworkout #pilatesinstructor #fitmum #fitness #matpilates #friyay #summerarms #tricepworkout #tanktoparms ๐Ÿ˜‚๐Ÿ˜‚#armsforeveryone #armsforsummer
I love these #triceppushups  - inspired by @southernbarrebelle. Really great back of the body work - keep that long feeling as you fall forward ๐Ÿ’ช, so shoulder blades down the back and elbows squeezed to the ribs.๐Ÿ’ช Squeeze the glutes to active lower half too - a great intermediate level push up. Invented by @poppilatesofficial - some great ideas here. ๐Ÿ’ช And it ties into the summer arm series - @pilateswithashlee @momentum_pilates . #pilates  #pilatespushup  #pilatesworkout  #pilatesinstructor  #fitmum  #fitness  #matpilates  #friyay  #summerarms  #tricepworkout  #tanktoparms  ๐Ÿ˜‚๐Ÿ˜‚#armsforeveryone  #armsforsummer 
Getting bigger isn't always a bad thing โ˜บ๏ธ๐Ÿ’ช๐Ÿผ On the right is 3 years ago, back when I loved to run and thought cardio was the only true form of exercise. Fast forward to now where I lift all things heavy ๐Ÿ’ช๐Ÿผ Seriously ladies don't be afraid to lift those weights!! #armgrowth #buildingmuscles #summerarms #transformation #strongnotskinny #healthyfromhome
A sneak peek. Photographing Amy & Emily for JUJA Active 's summer styles. #commercialphotography #activewear 
#Repost @emily_jujaactive (@get_repost)
ใƒปใƒปใƒป
sneak peek (!!!!) into @jujaactive summer styles by @wearittoheart launching soon on our website โ€ข jujaactive.com // here's a pic of me and my twin @amylinnen from the #juja photoshoot in #centralpark (catch me on the website soon ๐Ÿ˜‰๐Ÿ‘ธ๐Ÿผ) #summerofjuja #shopjuja #summer17 #summerarms #summerbody #summermood #athleisure #twinning #winning #blondeturage
A sneak peek. Photographing Amy & Emily for JUJA Active 's summer styles. #commercialphotography  #activewear  #Repost  @emily_jujaactive (@get_repost) ใƒปใƒปใƒป sneak peek (!!!!) into @jujaactive summer styles by @wearittoheart launching soon on our website โ€ข jujaactive.com // here's a pic of me and my twin @amylinnen from the #juja  photoshoot in #centralpark  (catch me on the website soon ๐Ÿ˜‰๐Ÿ‘ธ๐Ÿผ) #summerofjuja  #shopjuja  #summer17  #summerarms  #summerbody  #summermood  #athleisure  #twinning  #winning  #blondeturage 
We will become stronger than our strongest excuse! ๐Ÿ’ช๐Ÿผ
#shoulderday #itsgonnahurttoputdeodoranttomorrow #tanktopready #summerarms #greatburn #fitmoms #bestfriendsday
sneak peek (!!!!) into @jujaactive summer styles by @wearittoheart launching soon on our website โ€ข jujaactive.com // here's a pic of me and my twin @amylinnen from the #juja photoshoot in #centralpark (catch me on the website soon ๐Ÿ˜‰๐Ÿ‘ธ๐Ÿผ) #summerofjuja #shopjuja #summer17 #summerarms #summerbody #summermood #athleisure #twinning #winning #blondeturage
30 minutes of effort can look so good. I listen closely to every word @autumncalabrese says in her 21 Day Fix workouts because I want to get the most out of those minutes that I can. I am nearly half way done with this round and I'll be darned if that definition I was shooting for didn't decide to start peaking through!! ...
..
#upperbodyfix #upperbodygains #summerarms
30 minutes of effort can look so good. I listen closely to every word @autumncalabrese says in her 21 Day Fix workouts because I want to get the most out of those minutes that I can. I am nearly half way done with this round and I'll be darned if that definition I was shooting for didn't decide to start peaking through!! ... .. #upperbodyfix  #upperbodygains  #summerarms 
Human nature is to keep doing the same thing no matter what... The definition of insanity is doing the same thing over and over again expecting different results. If we don't step outside of our comfort zone we can never experience true success! #change 
#MilesOfFitness #BAMN #SummerAintReady #gethealthy #getbetter #liftforlife #zebulon #BunnStandUP #wendell @jeffreym_fitlife #fitness #growthmindset #personaltrainer #fitnessmotivation #fitspiration #fitness #summerarms #beastmode #positivevibes #movement #dedication #keto
Human nature is to keep doing the same thing no matter what... The definition of insanity is doing the same thing over and over again expecting different results. If we don't step outside of our comfort zone we can never experience true success! #change  #MilesOfFitness  #BAMN  #SummerAintReady  #gethealthy  #getbetter  #liftforlife  #zebulon  #BunnStandUP  #wendell  @jeffreym_fitlife #fitness  #growthmindset  #personaltrainer  #fitnessmotivation  #fitspiration  #fitness  #summerarms  #beastmode  #positivevibes  #movement  #dedication  #keto 
Aztec print festival wrist bands ๐Ÿ˜ available in these 4 colour options - cream, grey, black and Aqua. Look great with a neon band too. Make your own combo with our pic and mix listing on etsy ๐Ÿค— #wishgem #etsy #etsyseller #etsyshop #etsysellersofinstagram #wristband #festivalband #hairtie #aztec #summervibes #summerjewellery #summerarms
Dusted off my bands and decided to put it to use today. ๐Ÿ˜‚ #newmonthnewgoals #newchallenge #summerarms #joinme #armsonfiyah
Just crushed Upper Fix! #21dayfix #summerarms