Workout Wednesdays: Arms

Arms are what I struggle with the most. I always find it hard to come up with workouts to do. Below are some arm exercises that are fairly simple, and can help you gain a little bit of extra muscle.

Front Dumbbell Raises

For this exercise start with the dumbbells in down in front of you. Raise one hand up in front of you and then lower it back down, and repeat with the other hand. Do 3 sets of 20 on each arm to start.

Tricep Overhead Press

You can use either a dumbbell or a weighted exercise ball for this one. Start with your weight lifted above your head and your arms completely stretched upward. Then bend your arms back behind your neck. Do 3 sets of 15 to start.

Dumbbell Squat and Press

Grab 2 dumbbells for this exercise and start with them raised to your shoulders, squat down keeping the dumbbells in the same position, then when you stand up raise the dumbbells up above your head. Start with 3 sets of 20.

Standing Hammer Curl

For this grab two dumbbells. Simply curl your arms up in the motion as shown in the above picture. Do 3 sets of 30.

Dumbbell Step Up

These are very simple. As shown in the “Get Leggy with it” blog post, it is the same step ups except this time you have weights in your hands. Do 3 sets of 30.

Hopefully these will help you build up that arm muscle you have been working on. Until next time lovelies.

Workout Wednesdays: Make That Booty Work

It’s that one thing that people look at when you back is turned. Not your hairstyle, or shoulders, or outfit. But your booty! We’re all aware of it too. Ladies, when we go shopping the only reason we buy jeans or shorts is because they make our butt look good. Deny it all you want but it is the truth! Men, not really sure what your thought process is when you buy jeans. However, in a swimsuit it is a different story. While jeans give you a little lift, swimsuits do not help you whatsoever. THANKFULLY, there are exercises that workout those muscles and give you that fine booty.

Wide Squats

Wide Squats are like a regular squat except your legs are spread farther apart, and more at your sides rather than in front of you. Do 3 sets of 20.

Bridges

For bridges, start out with your back flat on the ground and your knees bent up. Lift your back and butt into the air while keeping your arms, neck, head, and feet flat on the ground. You could also keep only your heels on the ground and I tend to feel more if I do this. Do 3 sets of 25

Donkey Kicks

The name and image describe this exercise pretty well. Start down on all fours, and do a kickback motion with your leg. Do 3 sets of 25.

Side Leg Extensions

These start out in the same position as the donkey kicks, but instead of kicking in a backwards motion, raise your leg out to the side as seen in the picture. Do 3 sets of 25.

Workout Wednesday: Get Leggy With It!

The feeling in your legs the day after a leg workout is the worst and also the best feeling. It is nearly impossible to walk, however you also know that you put a good workout in the day before. Below are some of our favorite (not) leg workouts.

Wall Sits

These bring back memories of middle school volleyball. It was either 1 minute wall sits or running laps. When doing a wall sit properly your legs should be at a 90 degree angle, and you don’t want to have your hands or arms resting on your legs. Holding this position for 20 seconds is a good goal to start out with.

Lateral Lunges

The above picture illustrates lateral lunges very well. Simple bend one leg while stretching the other in an outwards position. She is holding weights, which is an optional step. Do 3 sets of 25 on each leg.

Lateral Leg Raises

Lateral leg raises are fairly simple but you can get good results from them. Lay on your side and while keeping one leg on the ground, raise the other up as illustrated in the picture above. 3 sets of 25 on each leg is a good starting place.

Step Ups

Most gyms have equipment for doing this exercise, but if you are doing it at home you could use a stepping stool as well. Step up onto your surface with one leg, and then switch and do the same with the other. Do 30 with each leg, and repeat at least 2 times, but 3 sets will show better results.

Squats

There are many different forms of squats. If you do not have actual equipment (or just aren’t strong enough to do squats with weights like us), you can do the without any equipment. Start standing straight up and bend down until your legs are at a 90 degree angle. Keep your hands out in front of you for the best results. Do 3 sets of 25.

Doing 3 sets of 25 is a good amount especially if you are just starting up. As you move along in your fitness journey you can add more reps to each set. I would suggest going up in increments of 5.

Let us know some of your favorite leg workouts below. Until next time lovelies!

Workout Wednesdays: Flex Those Pecs

Let’s be real here. Everyone always finds it sexy or fun to be able to do this.

Who doesn’t? However, it will not happen over night. Hard work, exercising daily, and eating right. And just like with any other goal… commitment.

Unfortunately, our chest exercise knowledge is basic and we are at a beginner level. So what we ended up doing was asking one of our friends to give us a few beginner chest exercises, to which he happily agreed. Eventually, we hope to get to heavier weights and more challenging exercises.

Wisco Girl 4 Beginner Chest Exercises

Push Ups

Keep your body in a straight line throughout the movement.

3 Sets 10 Reps 30 Second Rest

Image From Pop Sugar

Incline Dumbbell Flyes

Slowly lower the dumbbells to the sides and when you feel a stretch in your chest, bring them slowly back up. Be careful not to go too far or you may hurt yourself.

3 Sets 10 Reps 60 Second Rest

Image From Miss Athletique

Bodyweight Dips

Make sure your torso stays perpendicular to the ground. Keep this posture throughout the movement. Be sure to lower yourself as far as possible.

3 Sets 10 Reps 60 Second Rest

Image From Fitness Purity

Dumbbell Bench Press

Lower the dumbbells to where they are outside of your shoulders then push them back up.

3 Sets 10 Reps 60 Second Rest

Image From Womenly

What level are you at? Any pointers for these beginners in their muscle building journey?

Until next time lovelies!