Challenge Yourself

     Good afternoon, People...  Ladies warm weather is coming...That means no more long sleeves.  It will be short or no sleeves, sooner rather than later.  So, I am offering up a challenge for you.  For some of you this may be child's play, for others it may be major work.  Whatever, LET'S DO THIS!!!
     I am offering up a challenge to start to tackle those fat, flabby upper arms.  For those of you who already have "guns" popping, great, this will keep your arms looking good.  For those of us who are right on the threshold of waving and flapping meat in the wind, this is a start to get things looking better.  The challenge is to do 3 different exercises for the arm, 3 sets of 10 repitions each x 30 days.  Are you ready?

     We will be performing the Chair dip--usually done with a chair or on a step, the Bicep curl and the Tricep curl...
Chair Dip
This exercise works on the back of the arm.  Sit on the edge of a sturdy chair with your hands grasping the seat on either side of your butt and your feet flat on the floor. Slide your butt off the chair seat and walk your feet forward slightly, so your knees are directly over your ankles, forming 90-degree angles with your legs.
Keeping your shoulders down, slowly bend your elbows back, lowering your butt toward the floor until your upper arms are nearly parallel to the floor. Hold for one second, then press back up.  Do this for a total of 3 sets of 10 reps.
Bicep Curl
This exercise tones the front of the arm.  Hold weights with arms straight down, palms inward (facing your thighs).  Rotate arms so palms face forward, at the same time slowly raising your forearms, while bending at the elbow until the weights are near your shoulders.  Slowly release back down.  You can do one or both arms together. Do this for a total of 3 sets of 10 reps.
Tricep Press
This tones the back of the arm.  Standing holding weights, feet shoulder width apart.  Take a big step forward with one foot.  Lean forward a little, and slowly raise the weights behind you, bending from the elbow.  Slowly raise up as far as you can and lower slowly back to position. (alternate legs after every 5 repitiions.)  Do this for a total of 3 sets of 10 reps. 

     If you are a beginner, I suggest using 3-5 pound weights, not so much a beginner, use 5-10 pound weights and if you are the pro you think you may be, 10-15 pound weights.  Now, if you DO NOT HAVE weights, use some can goods.   Don't let not having the weights be the reason you do not try this challenge.  Keep track of your progress.  If you miss a day, make it up another day.  Hey, you only have to do 3 sets of 10 for each exercise.  You can do 2 sets before you go to work and 1 set before you go to bed.  DO NOT MAKE IT A BURDEN...Make it a part of you daily routine. 

    I am not saying that this is all you need to do as an exercise regimen, I am saying add this to whatever you are already doing.  MAKE IT WORK!!!  Let's start MAY 1st.  We can check back periodically and tally up at the end of MAY...Let's go...Please remember if you have issues with your arms and or back, you should check with your physician before starting any new exercises...Smooches