Extreme Arm Workout Lv1

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Balance, balance, exercises for your arms. This will hit every muscle in your body even though it's an arm routine. Rock the music and work on your core strength with these balancing moves.

WARM-UP: Make sure to do your WARM-UP it's a big part of your workout. GO HERE if you haven't done it yet.

TOOLS: dumbbells, swiss ball, and balance board

Note: Listen to your body at all times and if for some reason you can't keep up try harder next time. You are only trying to beat your best effort not everyone elses. So give it your best.

STRENGTH CIRCUIT 1

Perform one set of each exercise without resting. For example, you’ll do the prescribed number of repetitions of the first exercise, and immediately do the second exercise and so on. Once you have finished going through the first circuit rest 1 minute and move on to the second circuit.

• Standing V-Raise
• Floating Curl
• One Arm Stand-up
• Switch Curl
• Plank on Board

STRENGTH CIRCUIT 2

Perform one set of each exercise without resting. For example, you’ll do the prescribed number of repetitions of the first exercise, and immediately do the second exercise and so on. Once you have finished going through the first circuit rest 1 minute and move on to the third circuit.

• Hammer Curl
• Ball Dips
• Reverse Barbell Curl
• One-Arm Incline Triceps Extensions

STRENGTH CIRCUIT 3

Perform one set of each exercise without resting. For example, you’ll do the prescribed number of repetitions of the first exercise, and immediately do the second exercise and so on. Once you have finished going through the first circuit rest 1 minute and move on to the first circuit. You will repeat 1 more time all Circuits with brakes in between as written.

• Alternating Plank
• Star Pass
• Alternating Overhead Triceps Extension/ Biceps Curl

STRENGTH CIRCUIT 1
 Standing V-Raise

Grab a dumbbell in each hand and stand with your feet shoulder-width apart, arms at your sides. With arms straight but not locked, raise the weights in a V shape until your arms are parallel to the floor. Hold for 1 second, then return to start. Repeat. Tip If you arch your back or swing the dumbbells for momentum, use less weight.

Floating Curl
 

Stand with feet hip-width apart, knees slightly bent, holding a dumbbell in each hand, arms in front of thighs, palms forward. Lift arms straight up to chest level in front of you. Without moving elbows, curl right hand to right shoulder; extend. Repeat with left arm. Do all reps, alternating sides.

One Arm Stand-up

Lie faceup and hold a dumbbell in your left hand with your arm straight above you.  Roll onto your right side and prop yourself up. Stand up while keeping the dumbbell above you at all times. Once standing, reverse the movement.

Switch Curl

Stand up with your torso upright and a dumbbell in each hand being held at arms length. The elbows should be close to the torso. Make sure the palms of the hands are facing each other. This will be your starting position. While holding the upper arm stationary, curl the weights while contracting the biceps as you breathe out. Only the forearms should move. Your wrist should rotate so that you have a supinated (palms up) grip. Continue the movement until your biceps are fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a second as you squeeze the biceps.

Now during the contracted position, rotate your wrist until you now have a pronated (palms facing down) grip with the thumb at a higher position than the pinky. Slowly begin to bring the dumbbells back down using the pronated grip. As the dumbbells close your thighs, start rotating the wrist so that you go back to a neutral (palms facing your body) grip. Repeat for the recommended amount of repetitions.
Plank on Board

Begin by kneeling on a mat with your knees together, hands on top of a balance board, and arms directly beneath your shoulders (not pictured). Extend one leg at a time until you are balanced on the balls of the feet (pictured). Make sure your abs are engaged and your body forms a straight line from the shoulders to the hip, knee and ankles. Breathe steadily as you hold this plank position for 15-30 seconds. Gradually work your way up to holding the plank for 1-3 minutes for an isometric core challenge.

Special Instructions
Don't let your hips drop or rise, and be sure not to shift weight to one arm. Hold your body as still as possible and try to keep the balance board steady, too. Remember to breathe.

STRENGTH CIRCUIT 2
Hammer Curl

Stand up with your torso upright and a dumbbell on each hand being held at arms length. The elbows should be close to the torso. The palms of the hands should be facing your torso. This will be your starting position. Now, while holding your upper arm stationary, exhale and curl the weight forward while contracting the biceps. Continue to raise the weight until the biceps are fully contracted and the dumbbell is at shoulder level. Hold the contracted position for a brief moment as you squeeze the biceps. Tip: Focus on keeping the elbow stationary and only moving your forearm.
4. After the brief pause, inhale and slowly begin the lower the dumbbells back down to the starting position. Repeat for the recommended amount of repetitions.

Variations: There are many possible variations for this movement. For instance, you can perform the exercise sitting down on a bench with or without back support and you can also perform it by alternating arms; first lift the right arm for one repetition, then the left, then the right, etc.

Ball Dips

Sit on the ball with hands next to the hips.  Press the hips up and in front of the ball slightly, find your balance and bent the elbows as you lower into a tricep dip.  Press into the ball to push back up and repeat reps. 
Make it easier:  Prop the ball against the wall for balance.

Reverse Barbell Curl

Stand up with your torso upright while holding a barbell at shoulder width with the elbows close to the torso. The palm of your hands should be facing down (pronated grip). This will be your starting position. While holding the upper arms stationary, curl the weights while contracting the biceps as you breathe out. Only the forearms should move. Continue the movement until your biceps are fully contracted and the bar is at shoulder level. Hold the contracted position for a second as you squeeze the muscle. Slowly begin to bring the bar back to starting position as your breathe in. Repeat for the recommended amount of repetitions.

Variations: You can also perform this movement using an E-Z attachment hooked to a low pulley. This variation seems to really provide a good contraction at the top of the movement. You can also use an E-Z bar as well.

One-Arm Incline Triceps Extensions

Lie with your left side on the ball, lower leg down on the floor for balance and the right leg extended. Hold a light-medium weight in the right hand and extend the arm straight up toward the ceiling. Keeping the move slow and controlled, bend the elbow and lower the weight behind the head until the elbow is at 90 degrees. Squeeze the triceps to straighten the arm, without locking the elbow. Repeat on each side.
STRENGTH CIRCUIT 3
Alternating Plank

Widen your hands and feet from the standard pushup position, then walk your hands out a couple of inches ahead of your shoulders. Lift your left leg and right arm and hold for 10 seconds. Lower and repeat, switching sides. That's one repetition. Do a total of six.

Star Pass

Hold a dumbbell in left hand, extend arms out to sides at shoulder level, palms up. Lift right leg straight out to side and lean to left while maintaining balance. Lift arms overhead as you lean back to center, pass weight to right hand and switch legs. Lower arms to shoulder level and lean to right for 1 rep. Repeat.

Alternating Overhead Triceps Extension/ Biceps Curl

Hold one dumbbell in front of your thigh (palm forward) and the other next to your head, with the weight behind your head and lower than your elbow. Curl the lower dumbbell up as you contract the triceps of the other arm to extend it overhead. Pause, lower the weights, and repeat for six to eight reps.