December 10, 2014 by Nicole 13 Comments I get tons of requests for arm workouts, and since this upper body workout using light hand weights was a big hit, I decided to do another. As you can see, I used two different weights (light and medium), but you could definitely get away with just using one light pair. Your fitness level and the weight of the dumbbells you’re using will determine how long you stay in each exercise. One-Arm Flys: Start in a plank position with your left hand stacked directly under left shoulder and right hand gripping a hand weight. Triceps Kickbacks: In a plank position, have left hand stacked directly under left shoulder, right hand holding onto a hand weight, elbow bent. Serve the Platter: In a plank position, keep left hand stacked directly under left shoulder, right hand holding onto a hand weight, palm facing up, elbow softly bent. Did this as a gym workout, inserting a hard 5 minutes on the treadmill between each set, making it a perfect all round workout when short of time.
This work is licensed under a Creative Commons Attribution-NonCommercial-NoDerivs 3.0 Unported License. August 3, 2014 By Justin 1 Comment I’ve been doing a free weights workout from home ever since my back injury last month. Because my back was too sore, I didn’t bother going to the gym so I decided to workout at home for a few days instead. You can still get a great workout with basic workout equipment right from the comfort of your own home. All I have is a pair of 10 kg dumbbells, a 20 kg barbell, a 5 kg medicine ball, an exercise matt and a swing set out my back garden if I want to do pull-ups or hanging leg raises. It doesn’ t matter, rain, sleet or snow I’m out there doing my pull-ups, Rocky style! You can easily get great results from a weight set that will cost you no more than 50 euro if you have no interest in going to the gym.
You might want to bench up to 100 kgs, then you would either have to go to the gym to to that or spend more money on weights.
Here’s a great home workout program that you can do at home using just a barbell set, dumbbell set and Pull-up Bar. When I workout at home I set aside 45 minutes to 1 hour, turn on my favourite workout music and give 100% focus on each lift. I worked my butt off for 5 months and didn’t stop until I got the results I was after. Having a clear defined goal will make it easier so that you can measure your progress  along the way. To help with your weight loss and muscle building goals there are a few websites that I recommend joining.

Bodyspace is one of the largest fitness communities online, where you can set your health and fitness goals and chat to other members who are in the same boat as yourself. My Fitness Pal is a downloadable App and other tools to help you keep track of your calorie count. This is a free weights workout that you can do at home, with body-weighted exercises that will help build strength and muscle. Filed Under: workouts About JustinI created this website to help people that are struggling to build muscle and lose weight. If that's something you would like to achieve in your own life, but you're not quite sure where to begin, then I'd love to help you! Yesterday I taught a Zumba class for some of the coaches as well, and they pretty much loved it-wahoo! So the other day I did a workout at the gym that I just KNEW needed to be written up and posted here.
This works the entire body and has a special focus on the core--making you stronger, fitter, and taller. This might be a stupid question but on the circuit, do you do 12 on each side (when applicable) or do 12 with the right arm or leg, then on the next circuit do 12 with the left side or do you do both sides per circuit.
Thick Solid Tight Me October 16, 2015 ?When you care about aesthetics, one thing you can't get enough of is shoulder width. Thick Solid Tight Me June 1, 2015 1 I'm receiving some live reactions from the preview pic above.
This time, I’m making all the arm exercises a little more dynamic so that you work your core as well. You’ll start with exercises isolating the right side, move into exercises with both arms, and then end by isolating the left side. Hips should be level—fight to keep them this way throughout the exercise (your right hip will want to open up, shifting weight towards the left—don’t let it happen!). Keeping your hips level as you do this (fight your body’s natural tendency to shift all the weight into your left side), extend your right hand straight back behind you, really squeezing the back of the arm (triceps) as you do. From here, keeping your hips level (resist your body’s tendency to lean into that left side), reach that right hand forward, getting as close to a straight arm as you can. For boat pose, you balance on your tailbone, leaning back slightly, legs and upper body lifted in a “v” shape. From here, maintaining those 90-degree bends, bring your forearms and hand weights together in front of your face. Keeping arms straight, trace small, controlled circles with your hands, not letting your hands fall below shoulder height.
If you choose to stay in each exercise for 20 seconds, this workout will take you 12 minutes (plus a couple breaks).

I'm Nicole, a group fitness instructor, healthy lifestyle blogger (you probably figured that one out by now) and Certified Personal Trainer living in Boston, MA. I have to stay active some how and doing a small workout at home won’t do much harm to my body. I love working out and motivating others to do the same, and to get in the best shape of their life.
Instead of just doing a shoulder press, you do it while holding a boat pose; instead of just doing a triceps kickback, you do it while in plank.
You go through that a total of 3 times, taking a 30 to 60-sec rest in between each round (try not to rest between individual exercises; push to make it through the entire sequence before shaking out those arms!).
From here, squeeze your right shoulder blade in towards your spine as you lift the hand weight up and out laterally, keeping a soft bend in the elbow.
To do this, engage your core (I think of trying to squeeze my belly button and spine together). From here, punch the right hand across your body, twisting your torso to the left along with it.
I have been working on my upper body strength for a while – I had a shoulder injury a few years ago. I created this website to help people struggling to build muscle and lose weight and to motivate and encourage them to get in the best shape of their life. To help you gauge where you should start, when I did this workout using 20-second intervals, I was able to make it through the complete sequence without breaking. I keep my knees bent in boat with shins parallel to the ground (except for during shapers), but if you’re more advanced, you can try keeping them straight the entire time. With over 10 years training, I know exactly what it takes to build muscle, burn fat, increase strength, get fit and healthy and ultimately get an awesome body (without killing yourself in the gym or going on a super strict diet). When I did it with 30-second intervals, I had to cheat and put my feet down a few times during the boat pose exercises. As we do these, we’re going to bend and extend our legs in boat pose so that it almost feels like a crunch. When arms are out wide, legs straighten, when forearms come in together, bend the knees, pulling them in slightly towards your chest.

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