The worst thing to happen to a runner happened to me two weeks ago. I broke my foot. Lesson learned: never run across a narrow boardwalk with people. Youwill trip over each other, one ending up with a broken toe and the other with a broken foot. While I let my foot rest for the next month, I’ve decided to focus my energy on my arms. My right calf may be losing its muscle (seriously, it’s already smaller!), but my arms are going to be t-o-n-e-d.
– Keep a pair of dumbbells by your bed as a reminder every morning to clock a little arm time.
– Unlike running and cycling where you can work your legs everyday, perform strength training on your arms every other day. This gives muscles the proper rest period to recover.
– If you want to tone your arms, but are not into that wrestler look (unless they look like Stacy Keibler!), go with lighter pound weights and more reps.
Workout To Try
Curls: Targets your biceps
– Stand with your feet shoulder-width apart, knees slightly bent, a dumbbell in each hand and arms by your sides with palms facing forward.
– Curl the dumbbells up to your shoulders and then lower.
– Do 10-14 reps 3x times.
Triceps Kickback: Targets your triceps
– Stand with your feet hip-width apart, knees slightly bent with a dumbbell in each hand and palms facing in.
– Lean forward from hips with your back almost parallel to the floor. Make sure your back is straight.
– Bend both elbows 90 degrees and then straighten your arms behind you.
– Do 12 reps 3 times.
Alternating Shoulder Press: Targets your shoulders
– Hold dumbbells by your ears with your palms forward and feet shoulder-width apart.
– Press the dumbbell over your head with your left arm. Make sure not to lock your elbow.
– Bring left arm down to your ear level and repeat with your right arm.
Do 10 reps 3 times.
Sadly, I still won’t be able to do the tricep kickback because I can’t stand, but I am excited to try the others this week! Do your arms need a little makeover?