Arm Workout Routine Video

Get it off your chest – be the first to comment on this video!

Arm Workout Routine

Jennifer DiDonato: Hello, welcome to MadeFit TV. I am your host Jennifer DiDonato and this is episode number 48 and in case you don't know MadeFit TV is everyone's source for health and fitness information and entertainment. So, you could all benefit from what you are going to learn today so thanks for joining us. And so today you know summer time is coming up and a lot of times people like to target certain areas, which you should be targeting all the areas that you are training but today I am going to show you how to do some unique arm movements that will help optimize your results and get a better endurance and better strength in not just specific muscles but your entire upper body and your entire core. So, it's pretty cool. These are some more movements that I do with my clients and they hate them but they love them just like sometimes you know family used to ask them I am kidding, you know I got to do it but she hate it but you know you love them but this is giving you great results, so let's get started. So the first thing I am going to show you guys you are going to pick up two dumbbells, see, I can do it, okay. So this movement that I am going to show you is going to be a bicep/tricep combination and so what that is in just two just to show you really quite the bicep is the front of the arm right here and the bicep is a secondary muscle to the back so this is what you use for a pulling motion. Your tricep is behind the arm you know where some people get that flag going on, so this is a good way to target it. This is the back of the arm and this is the secondary muscle, your tricep is secondary to the chest. So for any pulling movements when you pull, pull you are flexing the tricep. So, what we are going to be them working them I am sorry push, Thanks Chris. So we are going to be doing them simultaneously right now to of the intensity and make it burn little bit more. So what you are going to do was start with your arm, it's going to be straight up right next to your head and then your left arm is going to be right your side and it's going to be down like this. So now what I am going to have you do is have bring your right arm behind your head, keep the elbow facing forward and keep this arm down and now you are going to raise the left arm and raise the right arm, bring it back down. So, we are working the bicep on the left arm and the tricep on the right, see that, keep the chest up, abs nice and tight, make sure that on the tricep movement you are only bending at the elbow so you are not moving elbow forward or bringing it back, you are keeping the elbow where it is and just hinging at the elbow and then for the bicep curl you want to make sure that you are keeping your elbow tight on your side and resisting on the downward. I want you to do about 10 to 12 repetitions on this and guess what we are going to do, we are going to switch. Okay, so you are getting best of both balls and you are going to start feeling the burn probably about six repetitions in but I want you to fight through it. That ab is nice and tight, chest up so this is a killer movement you are going to target not only one muscle but two you are going to be targeting your triceps and your biceps and also by maintaining a straight back, you are also going to be targeting your core and this is for great overall core control because you are doing different things on different sides, here are things symmetrical so that poses a little of a challenge on your body to control it. So and I highly recommend you do this in front of mirror to make sure that you are watching your form or at least do with partners they can correct your form and also motivate you through it if you are not doing with me right now because through those last couple repetitions, its really going to burn and you are going to want to throw the weights down right but don't want to do it. Okay, so try those and let me know what you think, right. Next movement that I have out my sleeve today is the centipede. Hey, centipede is quite unique, this is a bodyweight movement, you are not going to need any equivalent for this, which is awesome, you can do it at home, you can do it wherever. Okay, so what you are going to do is you are going to stand with your feet together and you are going to bring your arms right in front of you down in front. Now if you can't touch your toes, that's fine, you can just bring yourself little bit slightly in front to start. Now what you are going to do is you are going to walk while keeping your legs as straight as you can, you are going to walk forward, keep all the weight on your arms until your back is nice and straight, now walk it back up again. Okay, now back to the first rep right, we are going to keep it going. We are going to do about 12 to 10 repetitions and what I mean by repetitions this is one and then one so this is still one repetition. So you are going to do 10 to 12 front and back and what this is going to do is by the eighth, ninth, tenth repetition you are going to feel the burning in your arms and you are also going to feel in your core because when you come onto that pushed up motion or that push up position, you don't want to let your core dip, you don't want to be looking like this. You don't want to be doing that, you want to be nice and solid, keep that ab tight and push back when you are walking back and make sure that you are not brining your arms too far in front of you because see if you are doing this, that puts a lot of strain on the lower back and on the shoulders. So, you want to make sure that you are just bringing to about the push up position and then walking back. So, this may be a little bit more of an advanced movement depending on your upper body strength. So if you are not really used to or just getting into strength training, just give about 5 or 6, go till failure, may be it hits only two then great, make sure you are going to feel your and make sure that you are at least completing it with good form because it is quality over quantity that is the most important. You want to make sure you are doing it right before you do a bunch at a time, okay, so that's really awesome on to. And so the next movement I am going to show you is the last one, this is not a bodyweight movement and this is called the 180 degree bear crawl. I am hoping I have enough room here so what you want is like a wide space may be about 60 by 60 on each side. Okay, bear crawl is another bodyweight movement because you are basically just using your arms, keeping your abs nice and tight and this requires no equipment so once again you don't need anything you can do it and the privacy in your own home and its free. Okay, so what you are going to do is you are going to get in a pushup position on your toes. Now, you are going to keep your toes right where they are, keep your abs nice and tight, keep the back straight and now what you are going to do is just walk laterally with your arms by keeping your toes in place. Now, I kind of get adjust my toes little bit just to make sure that I have enough room, okay and 180 degrees and now that's not one rep that's half a rep because we are now going to go back, see because we worked the right arm going off to this side, now we are working the left, the left has a brunt out. Crack my head on the wall, so make sure you are keeping your back nice and straight, the camera is blocking my near so I cant really see my back but as long as you are keeping your abs nice and tight and making sure that you are enforcing keeping a straight back you don't want to dip like this one, keep the abs nice and tight. I can definitely feel this, definitely feels good. So, what I want to do is try to do five there and back, so you can work yourself up to 10, I would like to do if you do 10, but try to do 5 there and back and I guarantee you, you are going to feel it in adults, right in the front right here rear adults, anterior adults, so this is a perfect movement, you can take all these movements, you can supersede on but if you are not that advanced like I said, if you have not been doing a lot of bodyweight movements like pushups or you are not having strength training or resistance training start out with light repetitions because once again like I said its about form, its about doing the form correctly otherwise you could injure yourself and basically you could be strengthening the wrong muscle or you know relying on that synergistic dominance where a muscle is taking over for the muscle that you are supposed to be targeting, you don't want to do that, you want to do it right, so like I said, just do it right and just keep the reps 12 if that's what you have to do. So, I hope you guys enjoyed it and I want you to let me know how you think, comment in the comment section below and you can also email me at jenny@madefittv.com and tell me what you think and tell me if you got through it, okay. So now onto let's see we have MadeFit Tip of the Week. So, this week's MadeFit Tip of the Week is kind of in relation to what we did today when you feel that burn, that's why always tell people to momentary muscle failure but I wanted to do is use my tip, we haven't got anything out of this but just want to know remember embrace the burn people I am telling you when it starts to burn, I don't want you given up, I don't want you get lazy what I wanted you to do is once you start feeling that burn to finish your set I want you to just take it and just don't even let that burn even get in the way because brining your body to that point of that momentary muscle failure is the way that you are going to challenge those muscles and force them to change, it's basically telling your body what I am going to firm up, I am going to become toned and this is the way to do it. So once you start feeling that burn usually its at about may be 80% of maxing out which mean you cant do anymore, I want you to push through it, this is a lactic acid buildup is just basically a reaction, chemical reaction and your muscle fibers are just releasing out lactic acid. I have heard people think that that it's actually fat burning, that's a myth, that's not true that burn is not what's the case. Is this reaction going on in your muscles but embrace it and finish out that set and challenge yourself because that is the way that you are going to be able to see those results overtime being consistent in doing that is what's going to be best thing for you because you are going to see those results and it's going to make you feel like wow I actually accomplished that and that sucked Dino you did it and its great so embrace the burn. Okay now onto our MadeFit TV viewer mail. Well, a viewer mail comes from Tracy from Huntington, New York. Thank you Tracy for emailing us. I always get a lot of emails every week, so I wont be able to share with you some of the answers that these viewers ask me because I do email people some of the questions that they ask for episodes, things like that. So, what I wanted to do is share those answers with you because I am always emailing people but this way I can actually share with you because that may answer some of the questions that you have it or may be you dint think of. So, Tracy from Huntington New York she writes, Hey Jenny, I have a burning question regarding nutrition. Everywhere I look people seem to be carb cycling, carb loading etcetera, etcetera whatever happened to a balanced diet in training hard. I am not looking to be a competitive athlete or figure model just a fit woman. I just want to know if all of this is necessary in achieving a great figure and good health. Why is this so complicating, can you help to clear this up a bit? Well, thank you Tracy, this is a complicated question but I tell you it is a complicated question with a simple answer. Now the reason why you are seeing a lot of these carb cycling, carb loading type different patterns going on is you are reading a magazine, you are seeing them on television may be you are watching some documentaries, or may be just hearing the buzz around the gym because everyone has their own way that they just swear by but you know that the reason why there is carb cycling that's kind of the craze like these because we as humans have an abundant access to food, so with carbohydrates they are good right, so while carb cycling its just its manipulating the amount of carbohydrates you are having either at a meal or day to day but the reason why people do this is because that controls your portions and it's a very, it's a very blanket term for the different types of cycles that they are. Some athletes do it which is fine because they are an athlete, they are competing. Some models do it because they are getting paid to look that way in front of the camera and on a magazine cover and some actors get paid to look good and they get paid to look it certain way so they have to resort to manipulating their portions or their food to look it certain way. Now depending on the severity of how they are looking that's something that you cannot maintain, it's just for one picture then they go back to eating normal. Both carb cycling for some people just gives an opportunity to control their carb portions, because like I said there is abundance of food that we have around us no longer are we scavenging for food like we did thousands of years ago, so our bodies are still thinking that we are at that point but we are not anymore. So, the reason why people needs and manipulate their carb intake is because a lot of people can't control how many carbs that they are eating and our body cannot burn all of the carbohydrates and sugars that we are eating in one day, so it's being stored. So, controlling the carbohydrate intake is a good way to control your fat deposits and what's going on with your body but I don't want to obsess over. Key things you want to remember Tracy when you are having carbohydrates is making sure first you are eating frequently, you are frequently throughout the day, you are having simple meals, may be about 300 or 400 calories each about may be 4 to 6 times a day depending on your activity level, that's a just blanket statement they are just saying giving an example of having a smaller portions every 3 to 4 hours and also making sure that you are having wholegrain carbohydrates. These carbohydrates they breakdown slowly which means they are keeping full for longer and the reason why they breakdown slowly is because all the nutrients and the minerals and vitamins are not chemically removed from them like white breads are in there or the pastas or white pastas or white rice, so you want to stick to brown wholegrain carbohydrates and you also want to make sure that you are not overeating them, so you want your carbohydrates, lets say you know one serving a potato its about 110 calories, its about 30 grams of carbohydrates, medium size potato that is the perfect serving size you should have in a meal and if you have may be 30 grams per meal or about may be 5 meals a day or 4 meals a day and that's great just as long as you are not overeating those carbohydrates because your body obviously isn't going to burn it depending on your activity level and you are still choosing the right carbohydrates that will work for your body and not against it. So, I hope that kind of answers your question little bit. Let me know what you think in response you can email me at jenny@madefittv.com or in the About Us on MadeFit TV.com in Ask Jenny, and also though if you want me to read one of your viewer mails on MadeFit TV on one of our episode, email me at Ask Jenny or email at jenny@madefittv.com probably jenny@madefittv.com may be little bit better, it gets little bit quicker. So, let me know because and send me a picture if you had a specific questions about certain areas or you know just overall even before and after send me some success stories you guys I mean I got drag right them right out there who is like chicken butt and taking names he has been all the school stuff because we have been motivating him to do it. I want to see some before and after pictures because it's not all about me preaching to you but what you are doing right or what you are wrong, I want you to tell me what you are doing right, I want to see it because you reserved to be recognized for. So, thanks so much for joining us for this week's episode on MadeFit TV.com. Don't forget to tweet me up on twitter, I am at Jenny Didonado, facebook Jennifer Didonado, email me I am in YouTube, viddler, wherever. Find me be my friend because I am nice, okay, I will see you next time I hit the weights, lets go, summer time is coming up, yeah, lets do it.

Made Fit TV

Health and Fitness Video Blog with Jennifer DiDonato

http://www.madefittv.com/

Jennifer DiDonato: Hello, welcome to MadeFit TV. I am your host Jennifer DiDonato and this is episode number 48 and in case you don't know MadeFit TV is everyone's source for health and fitness information and entertainment. So, you could all benefit from what you are going to learn today so thanks for joining us. And so today you know summer time is coming up and a lot of times people like to target certain areas, which you should be targeting all the areas that you are training but today I am going to show you how to do some unique arm movements that will help optimize your results and get a better endurance and better strength in not just specific muscles but your entire upper body and your entire core.

So, it's pretty cool. These are some more movements that I do with my clients and they hate them but they love them just like sometimes you know family used to ask them I am kidding, you know I got to do it but she hate it but you know you love them but this is giving you great results, so let's get started. So the first thing I am going to show you guys you are going to pick up two dumbbells, see, I can do it, okay. So this movement that I am going to show you is going to be a bicep/tricep combination and so what that is in just two just to show you really quite the bicep is the front of the arm right here and the bicep is a secondary muscle to the back so this is what you use for a pulling motion. Your tricep is behind the arm you know where some people get that flag going on, so this is a good way to target it. This is the back of the arm and this is the secondary muscle, your tricep is secondary to the chest. So for any pulling movements when you pull, pull you are flexing the tricep.

So, what we are going to be them working them I am sorry push, Thanks Chris. So we are going to be doing them simultaneously right now to of the intensity and make it burn little bit more. So what you are going to do was start with your arm, it's going to be straight up right next to your head and then your left arm is going to be right your side and it's going to be down like this. So now what I am going to have you do is have bring your right arm behind your head, keep the elbow facing forward and keep this arm down and now you are going to raise the left arm and raise the right arm, bring it back down.

So, we are working the bicep on the left arm and the tricep on the right, see that, keep the chest up, abs nice and tight, make sure that on the tricep movement you are only bending at the elbow so you are not moving elbow forward or bringing it back, you are keeping the elbow where it is and just hinging at the elbow and then for the bicep curl you want to make sure that you are keeping your elbow tight on your side and resisting on the downward. I want you to do about 10 to 12 repetitions on this and guess what we are going to do, we are going to switch.

Okay, so you are getting best of both balls and you are going to start feeling the burn probably about six repetitions in but I want you to fight through it. That ab is nice and tight, chest up so this is a killer movement you are going to target not only one muscle but two you are going to be targeting your triceps and your biceps and also by maintaining a straight back, you are also going to be targeting your core and this is for great overall core control because you are doing different things on different sides, here are things symmetrical so that poses a little of a challenge on your body to control it. So and I highly recommend you do this in front of mirror to make sure that you are watching your form or at least do with partners they can correct your form and also motivate you through it if you are not doing with me right now because through those last couple repetitions, its really going to burn and you are going to want to throw the weights down right but don't want to do it.

Okay, so try those and let me know what you think, right. Next movement that I have out my sleeve today is the centipede. Hey, centipede is quite unique, this is a bodyweight movement, you are not going to need any equivalent for this, which is awesome, you can do it at home, you can do it wherever. Okay, so what you are going to do is you are going to stand with your feet together and you are going to bring your arms right in front of you down in front. Now if you can't touch your toes, that's fine, you can just bring yourself little bit slightly in front to start.

Now what you are going to do is you are going to walk while keeping your legs as straight as you can, you are going to walk forward, keep all the weight on your arms until your back is nice and straight, now walk it back up again. Okay, now back to the first rep right, we are going to keep it going. We are going to do about 12 to 10 repetitions and what I mean by repetitions this is one and then one so this is still one repetition. So you are going to do 10 to 12 front and back and what this is going to do is by the eighth, ninth, tenth repetition you are going to feel the burning in your arms and you are also going to feel in your core because when you come onto that pushed up motion or that push up position, you don't want to let your core dip, you don't want to be looking like this. You don't want to be doing that, you want to be nice and solid, keep that ab tight and push back when you are walking back and make sure that you are not brining your arms too far in front of you because see if you are doing this, that puts a lot of strain on the lower back and on the shoulders.

So, you want to make sure that you are just bringing to about the push up position and then walking back. So, this may be a little bit more of an advanced movement depending on your upper body strength. So if you are not really used to or just getting into strength training, just give about 5 or 6, go till failure, may be it hits only two then great, make sure you are going to feel your and make sure that you are at least completing it with good form because it is quality over quantity that is the most important. You want to make sure you are doing it right before you do a bunch at a time, okay, so that's really awesome on to.

And so the next movement I am going to show you is the last one, this is not a bodyweight movement and this is called the 180 degree bear crawl. I am hoping I have enough room here so what you want is like a wide space may be about 60 by 60 on each side. Okay, bear crawl is another bodyweight movement because you are basically just using your arms, keeping your abs nice and tight and this requires no equipment so once again you don't need anything you can do it and the privacy in your own home and its free.

Okay, so what you are going to do is you are going to get in a pushup position on your toes. Now, you are going to keep your toes right where they are, keep your abs nice and tight, keep the back straight and now what you are going to do is just walk laterally with your arms by keeping your toes in place. Now, I kind of get adjust my toes little bit just to make sure that I have enough room, okay and 180 degrees and now that's not one rep that's half a rep because we are now going to go back, see because we worked the right arm going off to this side, now we are working the left, the left has a brunt out. Crack my head on the wall, so make sure you are keeping your back nice and straight, the camera is blocking my near so I cant really see my back but as long as you are keeping your abs nice and tight and making sure that you are enforcing keeping a straight back you don't want to dip like this one, keep the abs nice and tight. I can definitely feel this, definitely feels good.

So, what I want to do is try to do five there and back, so you can work yourself up to 10, I would like to do if you do 10, but try to do 5 there and back and I guarantee you, you are going to feel it in adults, right in the front right here rear adults, anterior adults, so this is a perfect movement, you can take all these movements, you can supersede on but if you are not that advanced like I said, if you have not been doing a lot of bodyweight movements like pushups or you are not having strength training or resistance training start out with light repetitions because once again like I said its about form, its about doing the form correctly otherwise you could injure yourself and basically you could be strengthening the wrong muscle or you know relying on that synergistic dominance where a muscle is taking over for the muscle that you are supposed to be targeting, you don't want to do that, you want to do it right, so like I said, just do it right and just keep the reps 12 if that's what you have to do.

So, I hope you guys enjoyed it and I want you to let me know how you think, comment in the comment section below and you can also email me at jenny@madefittv.com and tell me what you think and tell me if you got through it, okay. So now onto let's see we have MadeFit Tip of the Week.

So, this week's MadeFit Tip of the Week is kind of in relation to what we did today when you feel that burn, that's why always tell people to momentary muscle failure but I wanted to do is use my tip, we haven't got anything out of this but just want to know remember embrace the burn people I am telling you when it starts to burn, I don't want you given up, I don't want you get lazy what I wanted you to do is once you start feeling that burn to finish your set I want you to just take it and just don't even let that burn even get in the way because brining your body to that point of that momentary muscle failure is the way that you are going to challenge those muscles and force them to change, it's basically telling your body what I am going to firm up, I am going to become toned and this is the way to do it.

So once you start feeling that burn usually its at about may be 80% of maxing out which mean you cant do anymore, I want you to push through it, this is a lactic acid buildup is just basically a reaction, chemical reaction and your muscle fibers are just releasing out lactic acid.

I have heard people think that that it's actually fat burning, that's a myth, that's not true that burn is not what's the case. Is this reaction going on in your muscles but embrace it and finish out that set and challenge yourself because that is the way that you are going to be able to see those results overtime being consistent in doing that is what's going to be best thing for you because you are going to see those results and it's going to make you feel like wow I actually accomplished that and that sucked Dino you did it and its great so embrace the burn. Okay now onto our MadeFit TV viewer mail.

Well, a viewer mail comes from Tracy from Huntington, New York. Thank you Tracy for emailing us. I always get a lot of emails every week, so I wont be able to share with you some of the answers that these viewers ask me because I do email people some of the questions that they ask for episodes, things like that. So, what I wanted to do is share those answers with you because I am always emailing people but this way I can actually share with you because that may answer some of the questions that you have it or may be you dint think of. So, Tracy from Huntington New York she writes,

Hey Jenny, I have a burning question regarding nutrition. Everywhere I look people seem to be carb cycling, carb loading etcetera, etcetera whatever happened to a balanced diet in training hard. I am not looking to be a competitive athlete or figure model just a fit woman. I just want to know if all of this is necessary in achieving a great figure and good health. Why is this so complicating, can you help to clear this up a bit?

Well, thank you Tracy, this is a complicated question but I tell you it is a complicated question with a simple answer. Now the reason why you are seeing a lot of these carb cycling, carb loading type different patterns going on is you are reading a magazine, you are seeing them on television may be you are watching some documentaries, or may be just hearing the buzz around the gym because everyone has their own way that they just swear by but you know that the reason why there is carb cycling that's kind of the craze like these because we as humans have an abundant access to food, so with carbohydrates they are good right, so while carb cycling its just its manipulating the amount of carbohydrates you are having either at a meal or day to day but the reason why people do this is because that controls your portions and it's a very, it's a very blanket term for the different types of cycles that they are.

Some athletes do it which is fine because they are an athlete, they are competing. Some models do it because they are getting paid to look that way in front of the camera and on a magazine cover and some actors get paid to look good and they get paid to look it certain way so they have to resort to manipulating their portions or their food to look it certain way. Now depending on the severity of how they are looking that's something that you cannot maintain, it's just for one picture then they go back to eating normal. Both carb cycling for some people just gives an opportunity to control their carb portions, because like I said there is abundance of food that we have around us no longer are we scavenging for food like we did thousands of years ago, so our bodies are still thinking that we are at that point but we are not anymore.

So, the reason why people needs and manipulate their carb intake is because a lot of people can't control how many carbs that they are eating and our body cannot burn all of the carbohydrates and sugars that we are eating in one day, so it's being stored. So, controlling the carbohydrate intake is a good way to control your fat deposits and what's going on with your body but I don't want to obsess over. Key things you want to remember Tracy when you are having carbohydrates is making sure first you are eating frequently, you are frequently throughout the day, you are having simple meals, may be about 300 or 400 calories each about may be 4 to 6 times a day depending on your activity level, that's a just blanket statement they are just saying giving an example of having a smaller portions every 3 to 4 hours and also making sure that you are having wholegrain carbohydrates.

These carbohydrates they breakdown slowly which means they are keeping full for longer and the reason why they breakdown slowly is because all the nutrients and the minerals and vitamins are not chemically removed from them like white breads are in there or the pastas or white pastas or white rice, so you want to stick to brown wholegrain carbohydrates and you also want to make sure that you are not overeating them, so you want your carbohydrates, lets say you know one serving a potato its about 110 calories, its about 30 grams of carbohydrates, medium size potato that is the perfect serving size you should have in a meal and if you have may be 30 grams per meal or about may be 5 meals a day or 4 meals a day and that's great just as long as you are not overeating those carbohydrates because your body obviously isn't going to burn it depending on your activity level and you are still choosing the right carbohydrates that will work for your body and not against it.

So, I hope that kind of answers your question little bit. Let me know what you think in response you can email me at jenny@madefittv.com or in the About Us on MadeFit TV.com in Ask Jenny, and also though if you want me to read one of your viewer mails on MadeFit TV on one of our episode, email me at Ask Jenny or email at jenny@madefittv.com probably jenny@madefittv.com may be little bit better, it gets little bit quicker. So, let me know because and send me a picture if you had a specific questions about certain areas or you know just overall even before and after send me some success stories you guys I mean I got drag right them right out there who is like chicken butt and taking names he has been all the school stuff because we have been motivating him to do it. I want to see some before and after pictures because it's not all about me preaching to you but what you are doing right or what you are wrong, I want you to tell me what you are doing right, I want to see it because you reserved to be recognized for.

So, thanks so much for joining us for this week's episode on MadeFit TV.com. Don't forget to tweet me up on twitter, I am at Jenny Didonado, facebook Jennifer Didonado, email me I am in YouTube, viddler, wherever. Find me be my friend because I am nice, okay, I will see you next time I hit the weights, lets go, summer time is coming up, yeah, lets do it.

Transcription by: Scribe4you Transcription Services

Arm Workout Routine

Arm Workout Routine -

Arm Workout Routine -