Tag Archives: at home workout

Tank Top Arms

7 Step Tank Top Arms Workout

What a beautiful and long summer it has been – one of the longest tank top seasons that I can remember!

My husband loves for me to wear tank tops because he loves my shoulders.  But, when I’m not physically fit I can’t stand to wear tanks because if I’m not in shape, I cannot hide my flabby arms. 

So what’s a girl to do?

Keep them in shape all year round!

7 Step Tank Top Arms Workout

As with any workout, talk with your doctor before beginning. You don’t want to get hurt. Know your limits, and don’t go beyond them. Safety should always be first. Be smart.

Equipment Needed:

  • Sturdy chair or bench
  • 3-15 lb dumbbells or light and medium bands
  • timer

How Many to Do?

  • 3 sets of 8-15 repetitions for each exercise


Military Push-Up:  Place your hands a few inches away from the sides of your chest. Start in a plank position with your arms in a straight almost locked elbow position, and your body as straight as a board (your feet no more than 12 inches apart).  Keeping your elbows tucked in towards your body, lower down as far as you can go before pushing your weight back up. You can do this on your knees until you are strong enough to be on your feet.

Chair Dips: Place the heels of your hands at the edge of a sturdy chair or bench. You should also push that chair/bench against a wall so that it doesn’t slide when you workout. Sliding your butt off of the seat, your weight will be placed on your hands. Keeping your feet at a 90 degree angle on the floor, your body should still look as if you are sitting in the chair, with your body as close to the chair as possible.

Bend your elbows back, and slowly lower your butt towards the floor. Your elbows must remain tucked in.  Your back/body should just clear the edge of the seat. Use your arms only to push back up to the starting position, almost locking your arms. That cycle is one repetition.

Side-Arm Raises: Hold a light dumbbell (3-5lbs) in each hand resting them against your sides with your arms straight and elbows locked. Keeping your tummy tight and engaged, slowly raise both of your arms out to your side stopping when you reach the top of your shoulders, then slowly lower again. That’s one rep, then repeat. 

Front-Arm Raises:  These are the same as the side-arm raises, except you will raise your arms in front of you. Your palms should be facing the ground. Raise your arms slowly up to shoulder height, then slowly lower them down again for one repetition.

Bicep Curls:  Hold a heavier dumbbell (5-15lbs) in each hand with your palms facing up towards the sky and both arms down by your sides.  Keeping your abs tight bend your arms at the elbows until your arm makes a 90 degree angle, then lower again.  Repeat 8-12 times.

Triceps Press: Use light (3-8lb) dumbbells, one in each hand.  Place your right foot in front of your left in a runners stance, with your upper body slightly leaning forward bent at the waist (as if you are going to take off running in a race).  With your tummy tight, start with your arms in 90 degree angle and your hands in a vertical position. Straighten your arms by pushing them backwards as if you are trying to touch someone in back of you with the weights. Then bring them back to the bent starting position, and repeat.

Punches:  Hold your 3lb weights, one in each hand in a vertical position, having your arms bent at 90 degrees close to your sides.  Press your arms forward as if you are punching someone, but DO NOT lock your elbows.  Gently punch and pull them back in to your sides. Alternate punches. Keep your abs tight the entire time.  Punch for 30 seconds, and do 3 sets, resting 30 seconds to 1 minute between sets.

Comment: How do you get summer ready?

15 Minute Jump Rope Workout

Skip Your Weight Away- 15-Minute Jump Rope Workout

If you thought that jumping rope was just for kids, think again! Did you know that you’d have to run an eight-minute mile to burn as many calories as you can burn by jumping rope?

To be honest with you, I can’t think of anything as inexpensive, simple, and portable that does your body good like jumping rope.  A jump rope costs under $10.  You can stuff it in your purse or carry-on luggage.  In just a few minutes anywhere, anytime, you can be skipping your way to a better body.

Not only will you improve your cardiovascular health, but you’ll also sculpt your legs, butt, shoulders, and arms by just skipping rope.  Talk about a full body workout!  This workout is so fast and focused your hubby can join you! Just tell him he can get a lean and chisled boxer’s body like Muhammad Ali.

Annett’s Jump Roping Tips

  • Wear comfortable athletic shoes with good cushioned insoles.  I prefer cross trainers.
  • If possible use an exercise mat when jumping to reduce impact. Do not jump on a slippery surface, nor one where twisting an ankle could be easy to do.
  • Make sure you keep your jumps low. Jump no higher than an inch off of the ground.  You aren’t high jumping, just jump high enough to clear the rope.
  • When you jump, jump on your toes. 
  • Your elbows should always stay close to your body as you turn the rope.  The effort of turning the rope should come from your forearms and wrists, not your shoulders.
  • Always keep your tummy tight (pulling your belly button in).
  • Keep your heart rate in check.  It should be no higher than 85% of your max, and 70% of your max on the low end. (Your max heart rate is determined by taking 220 and subtracting your age.)
  • Be smart!  If you are a beginner, take it slow. Rest when needed.
  • Always, always, always, talk to your physician before starting any new workout.  Stop if you are ever extremely uncomfortable or in pain.  The saying no pain, no gain is dumb.  If you are in pain stop! You could be hurt.

15-Minute Jump Rope Workout

This workout is a beginner/intermediate workout.  If you are a beginner take it easy and be gentle and kind with yourself, this will be tough for you.  Work yourself up to completing this, you don’t have to do it all the first time. If you must stop jumping, try marching in place without the rope until the time is up for that exercise.  Do what you can, rest when needed (even more than it says if necessary). 

2 Minutes Double Leg Jumps:  Jump landing on both feet, keeping your elbows inward towards your sides, shoulder blades down and back, chest lifted, and your head up.  Jump no more than 1-inch high landing on your toes gently. (NO loud thumps).  Use your forearms and wrists to swing the rope over your head.  (Beginners do as many as you can in this time period. Stop if you have to. You don’t have to go fast.  If you must stop jumping, then march in place until your time is up.)

15 seconds rest

1 Minute Plank-  Start off in a push up position (your hands/elbows should be directly below your shoulders). Stay stationary.  Your back should be as flat as a board with no bend or curve to it (hence the name plank).  Your belly button should be drawn in as if you are pushing it into your back.  Engage your leg muscles (as if you are flexing them), and your butt as well.  Stay stiff and strong.

2 minutes Single Jumps:  Jump for 30 seconds on one foot, holding your opposite foot up in front of you. After 30 seconds switch feet.  Repeat both legs.  Remember to land softly.

15 seconds rest

3 minutes Double Leg Jumps- same as above

15 seconds rest

10 push-ups immediately followed by 20 sit-ups

2 minutes Alternating Low Kick Jumps-  Alternate your legs back and forth kicking your opposite leg forward each time. Do not kick your legs high, keep them low. (Think toy soldier in the Nutcracker.)

15 seconds rest

1 Minute Plank- same as above

1 Minute Up/Back/Left/Right Jumps- Keeping your feet close together (and still jumping on your toes) jump forward about 4-6 inches, backwards 4-6 inches, then to your left side 4-6 inches and finally to your right side 4-6 inches. Then repeat! Keep going for an entire minute. Just think to yourself up, back, side to side, up, back, side to side.  You can do it! This one will challenge not only your body, but your mind as well.

1 Minute Super Fast Jumps-  Do as many double leg jumps as you can in 60-seconds.  (Beginners, don’t worry if you don’t go as fast as Rocky Balboa, do what you can… you’ll improve the more you do this workout.) Stay light on your feet, no heavy pounding. Keep your chest lifted, you are almost done!

REST-  It’s important to recover.  Walk around for about 3 minutes, and stretch out your muscles. Great job!

Question:  Will you try this 15-minute jump rope workout?

Have a Fit Day!