Feb 2015 Challenge ~ Feb 16th - Feb 22nd
cpanus
Posts: 20,321 Member
My arms need this...a lot, so I think we should do it again! I hope you don't mind. I'm starting to really like weights...I can blame that on my friend, Shelley, since she introduced me to them a long time ago! 
Shelley!
I borrowed this from Jenny Sugar...
12 Best Dumbbell Exercises For Strong, Chiseled Arms
When you want to isolate specific muscle groups in the arms, using dumbbells is truly effective — get ready to feel the burn! Depending on your strength, grab at least two size weights ranging from five to 15 pounds so you can switch up the appropriate size dumbbells for each move.
Sumo Squat With Bicep Curls
Work your middle arms and your lower body at the same time.
• Hold a pair of dumbbells in your hands with your arms straight and your palms facing away from you. Step your feet apart so there's about 20 inches between your heels. Point your toes out slightly.
• When you're ready, bend your knees and elbows at the same time. Keep your shoulders over your hips, and lower down so your weight is back in your heels. Then straighten your legs and arms. This is one repetition.
• Complete two to three sets of 10 to 12 reps.
Upright Row
This move will work the upper arms and shoulders.
• Stand with your feet hip distance apart, and place a dumbbell in each hand. Your closed palms should be facing your body. The shoulders should be over your pelvis, with knees slightly bent.
• Keeping the dumbbells close to your body, raise them to your shoulders, bending your elbows out to the sides.
• Slowly lower them to the starting position. This counts as one rep.
• Complete two to three sets of 10 to 12 reps.
Overhead Triceps Extensions
Here's a move you probably know and love that'll target the backs of the arms.
• Stand with your feet hip distance apart.
• Hold one dumbbell (go for your heavier weight) with both hands, bending the elbows behind your head.
• Straighten your arms to lift the dumbbell into the air, then slowly bend the arms to lower. This counts as one rep.
• Complete two to three sets of 10 to 12 reps.
Bent-Over Row
Get ready to feel this in your upper back and triceps.
• Lean forward and bend both knees, remembering to keep a flat back.
• Extend your arms so they are straight. Lift the dumbbells straight up to chest level, squeezing your shoulder blades together as you do. Be sure to keep your elbows in and pointed upward. Don't arch your back.
• Slowly lower the weights back to the starting position to complete one rep.
• Complete two to three sets of 10 to 12 reps.
Bent-Over Reverse Fly
You'll feel this one in your shoulders and upper back.
• Holding a dumbbell in each hand, stand with the knees slightly bent. Keeping your back flat, bend forward at the hip joint.
• Exhale and lift both arms to the side, maintaining a slight bend in the elbows and squeezing your shoulder blades together. Then, with control, lower the dumbbells back toward the ground. This completes one rep.
• Complete two to three sets of 10 to 12 reps.
Bicep Curl and Overhead Press
This move works both the biceps and shoulders.
• Stand with your feet directly under your hips, holding a dumbbell in each hand, palms facing out. Bend the elbows, bringing the weights to your shoulders, performing a bicep curl.
• Stabilize your torso and keep your arms moving upward, straightening the arms above you, performing an overhead press with the palms facing out.
• Bend the elbows coming back to the end of your bicep curl, then straighten the arms coming back to the starting position to complete one rep.
• Perform two to three sets of 10 to 12 reps.
Single-Leg Scarecrow
Challenge your sense of balance while shaping the shoulders and upper back.
• Stand on your left leg, and lift your right knee up until it is level with your hip. Holding a dumbbell in each hand, raise your arms out to the side until your upper arms are parallel to the ground. Bend your elbows to 90 degrees.
• Maintaining a strong sense of balance, rotate your upper arms forward to bring your fists to the floor; then rotate the upper arm backward to bring the fists up. Do not lower or raise your upper arms; keep them parallel to the floor. This completes one rep.
• Do 10 reps, then switch legs lifting the left leg up, and stand on the right foot for another 10 reps to complete the set.
• Complete another set.
Lateral Arm Raise
Here's a basic yet effective move to target the shoulders.
• Stand with your feet hip distance apart. Hold a dumbbell in each hand so your palms face in toward the sides of your body.
• Start with the right side first. With control, keep your arm straight (but don't lock that elbow) and as you inhale, raise your right hand up toward the ceiling. You want your palm to be facing down and your arm to be parallel to the floor. Then as you exhale, slowly lower your hand back to your body. You should be able to see your hand in your peripheral vision. Your arm won't be directly out to the side but slightly forward.
• Do the same move with your left arm.
• Then do both your right and left arms at the same time.
• Continue these moves of right, left, together, right, left, together, for a total of two to three sets of 10 to 12 reps.
Pilates Boxer
This move will target your entire arm, especially the triceps.
• Stand with your feet hip distance apart. Bend your elbows behind you, keeping your upper arms even with your back.
• Bend your knees to come into a half squat while creasing at your hips so your spine is almost parallel to the floor. Keep your spine neutral with the pelvis and head forming one long line.
• As you exhale, simultaneously extend your right arm straight out in front of you and the left arm straight behind you. Rotate both wrists so your front palm is down and your back palm is up.
• With control, return to the starting position and repeat on the other side. This completes one rep.
• Do 10 to 12 reps on each arm, and repeat for two to three sets.
Reverse Lunge and Press
This shoulder-shaping move will also target the thighs and butt.
• Stand with your feet together, holding the weights at your shoulders with your palms facing out.
• Step your left foot back coming into a lunge, making 90-degree angles with your front and back knee.
• Push off your left foot, bringing your left knee forward so it is even with your left hip, while raising your arms above your head. Do this motion with control.
• Without touching the floor with your left foot, step back into the lunge to start your second rep.
• To complete one set, do 10 to 12 reps, then switch legs.
• Repeat for one or two more sets.
Skull Crushers
No more bat wings! Tone those triceps with this move.
• Grab a set of dumbbells, and start by lying on your back with the knees bent.
• With one dumbbell in each hand, raise your arms so they are above your chest, making sure your elbows are straight but not locked.
• Slowly lower both arms toward your head, bending your elbows to 90 degrees as the dumbbells reach the mat. Aim to lower your dumbbells so they are on either side of your head, elbows bent and pressing in toward your head.
• Lift your arms back to starting position. This is one rep.
• Complete two to three sets of 10 to 12 reps.
Lying Chest Fly
This move looks relaxing, but it'll give your chest a little lift.
• Lie on your back with your hips and knees both at 90-degree angles. Using your low abs, press your lower back into the mat. Raise your arms toward the ceiling, palms facing each other, keeping the elbow joint slightly bent.
• Keeping your torso stable, open your arms out to the sides until your elbows are about two inches from the floor.
• Raise your arms back to the ceiling, bringing the weights together over your chest. This counts as one rep.
• Perform two to three sets of 10 to 12 reps.
Try using heavier weights this week.
Do this 12 exercises twice.
Let me know what you think.
Have a great week.
Chris
Shelley!I borrowed this from Jenny Sugar...
12 Best Dumbbell Exercises For Strong, Chiseled Arms
When you want to isolate specific muscle groups in the arms, using dumbbells is truly effective — get ready to feel the burn! Depending on your strength, grab at least two size weights ranging from five to 15 pounds so you can switch up the appropriate size dumbbells for each move.
Sumo Squat With Bicep Curls
Work your middle arms and your lower body at the same time.
• Hold a pair of dumbbells in your hands with your arms straight and your palms facing away from you. Step your feet apart so there's about 20 inches between your heels. Point your toes out slightly.
• When you're ready, bend your knees and elbows at the same time. Keep your shoulders over your hips, and lower down so your weight is back in your heels. Then straighten your legs and arms. This is one repetition.
• Complete two to three sets of 10 to 12 reps.
Upright Row
This move will work the upper arms and shoulders.
• Stand with your feet hip distance apart, and place a dumbbell in each hand. Your closed palms should be facing your body. The shoulders should be over your pelvis, with knees slightly bent.
• Keeping the dumbbells close to your body, raise them to your shoulders, bending your elbows out to the sides.
• Slowly lower them to the starting position. This counts as one rep.
• Complete two to three sets of 10 to 12 reps.
Overhead Triceps Extensions
Here's a move you probably know and love that'll target the backs of the arms.
• Stand with your feet hip distance apart.
• Hold one dumbbell (go for your heavier weight) with both hands, bending the elbows behind your head.
• Straighten your arms to lift the dumbbell into the air, then slowly bend the arms to lower. This counts as one rep.
• Complete two to three sets of 10 to 12 reps.
Bent-Over Row
Get ready to feel this in your upper back and triceps.
• Lean forward and bend both knees, remembering to keep a flat back.
• Extend your arms so they are straight. Lift the dumbbells straight up to chest level, squeezing your shoulder blades together as you do. Be sure to keep your elbows in and pointed upward. Don't arch your back.
• Slowly lower the weights back to the starting position to complete one rep.
• Complete two to three sets of 10 to 12 reps.
Bent-Over Reverse Fly
You'll feel this one in your shoulders and upper back.
• Holding a dumbbell in each hand, stand with the knees slightly bent. Keeping your back flat, bend forward at the hip joint.
• Exhale and lift both arms to the side, maintaining a slight bend in the elbows and squeezing your shoulder blades together. Then, with control, lower the dumbbells back toward the ground. This completes one rep.
• Complete two to three sets of 10 to 12 reps.
Bicep Curl and Overhead Press
This move works both the biceps and shoulders.
• Stand with your feet directly under your hips, holding a dumbbell in each hand, palms facing out. Bend the elbows, bringing the weights to your shoulders, performing a bicep curl.
• Stabilize your torso and keep your arms moving upward, straightening the arms above you, performing an overhead press with the palms facing out.
• Bend the elbows coming back to the end of your bicep curl, then straighten the arms coming back to the starting position to complete one rep.
• Perform two to three sets of 10 to 12 reps.
Single-Leg Scarecrow
Challenge your sense of balance while shaping the shoulders and upper back.
• Stand on your left leg, and lift your right knee up until it is level with your hip. Holding a dumbbell in each hand, raise your arms out to the side until your upper arms are parallel to the ground. Bend your elbows to 90 degrees.
• Maintaining a strong sense of balance, rotate your upper arms forward to bring your fists to the floor; then rotate the upper arm backward to bring the fists up. Do not lower or raise your upper arms; keep them parallel to the floor. This completes one rep.
• Do 10 reps, then switch legs lifting the left leg up, and stand on the right foot for another 10 reps to complete the set.
• Complete another set.
Lateral Arm Raise
Here's a basic yet effective move to target the shoulders.
• Stand with your feet hip distance apart. Hold a dumbbell in each hand so your palms face in toward the sides of your body.
• Start with the right side first. With control, keep your arm straight (but don't lock that elbow) and as you inhale, raise your right hand up toward the ceiling. You want your palm to be facing down and your arm to be parallel to the floor. Then as you exhale, slowly lower your hand back to your body. You should be able to see your hand in your peripheral vision. Your arm won't be directly out to the side but slightly forward.
• Do the same move with your left arm.
• Then do both your right and left arms at the same time.
• Continue these moves of right, left, together, right, left, together, for a total of two to three sets of 10 to 12 reps.
Pilates Boxer
This move will target your entire arm, especially the triceps.
• Stand with your feet hip distance apart. Bend your elbows behind you, keeping your upper arms even with your back.
• Bend your knees to come into a half squat while creasing at your hips so your spine is almost parallel to the floor. Keep your spine neutral with the pelvis and head forming one long line.
• As you exhale, simultaneously extend your right arm straight out in front of you and the left arm straight behind you. Rotate both wrists so your front palm is down and your back palm is up.
• With control, return to the starting position and repeat on the other side. This completes one rep.
• Do 10 to 12 reps on each arm, and repeat for two to three sets.
Reverse Lunge and Press
This shoulder-shaping move will also target the thighs and butt.
• Stand with your feet together, holding the weights at your shoulders with your palms facing out.
• Step your left foot back coming into a lunge, making 90-degree angles with your front and back knee.
• Push off your left foot, bringing your left knee forward so it is even with your left hip, while raising your arms above your head. Do this motion with control.
• Without touching the floor with your left foot, step back into the lunge to start your second rep.
• To complete one set, do 10 to 12 reps, then switch legs.
• Repeat for one or two more sets.
Skull Crushers
No more bat wings! Tone those triceps with this move.
• Grab a set of dumbbells, and start by lying on your back with the knees bent.
• With one dumbbell in each hand, raise your arms so they are above your chest, making sure your elbows are straight but not locked.
• Slowly lower both arms toward your head, bending your elbows to 90 degrees as the dumbbells reach the mat. Aim to lower your dumbbells so they are on either side of your head, elbows bent and pressing in toward your head.
• Lift your arms back to starting position. This is one rep.
• Complete two to three sets of 10 to 12 reps.
Lying Chest Fly
This move looks relaxing, but it'll give your chest a little lift.
• Lie on your back with your hips and knees both at 90-degree angles. Using your low abs, press your lower back into the mat. Raise your arms toward the ceiling, palms facing each other, keeping the elbow joint slightly bent.
• Keeping your torso stable, open your arms out to the sides until your elbows are about two inches from the floor.
• Raise your arms back to the ceiling, bringing the weights together over your chest. This counts as one rep.
• Perform two to three sets of 10 to 12 reps.
Try using heavier weights this week.
Do this 12 exercises twice.
Let me know what you think.
Have a great week.
Chris
0
Replies
-
Good morning. Off today so completed the challenge early. I also completed an abs workout I found on Pinterest. It's freezing here in Georgia so I'm going to do a workout tape after taking the Godsons home. Can't decide between Zumba or Leslie Sansone. I'll let you know later.0
-
We're walking with Bean this morning then I'll get to our challenge. DD and I have the gym tonight w/our trainer. Our last workout in this session. DD can't make the gym three times a week because of her dissertation, but I'm thinking of signing up just to keep our time slot until she is finished. That means I'd be going by myself on Mondays...I have a week to think about it.
Our weather is beautiful...still no rain, but we are hitting the 70s!! I might even go out by myself after walking with DH and Bean.
Have a great Monday, everyone!
Chris0 -
It has dropped twenty degrees here during the day. And yesterday was so warm, I was thinking winter was over!0
-
Chris I thank you for still loving weights. I will have to do them tomorrow. I read over them and they look fun.
And do save your gym spot. Going by yourself would be different, but not necessarily bad. I could use that 70 degree weather Friday. That is my night to jump in the freezing pool. 
Kathy that sounds awesome. Just keep moving. I so luv zumba.
Clara are you feeling better? Hope so.
Shelley0 -
Chris,
I love this workout - really really love dumbbells. :bigsmile: Did the workout one set. Except for: no lunges and very shallow squats, and for the life-of-me I cannot balance on one leg. :sad:
Please everybody, stay safe and warm. On the weather channel they actually said "too bad we can't take some of this snow and send it to California to end the drought." Snow in California, Chris! :laugh:
:flowerforyou: Paula0 -
Shelley why do you have to jump into a freezing pool? Sounds pretty awful to me.
I got through about half of our challenge and got a bunch of steps done before I realized I was going to be late for the gym. We did a bunch of yoga moves. I've never done yoga before. It is very interesting. Our trainer said we were terrific and could do moves her intermediate yoga class couldn't do!! I thought that was pretty cool! I'm pretty sure I'll be sore again tomorrow.
My eating was good today. I managed 19,336 steps so far. don't know if I'll get to 20,000 tonight...it only 664 steps to go...only...
Think it's pillow time.
TTYT
Chris0 -
Shelley, I am feeling better. Heading to the gym today to do my Couch 2K. Planning to eat something fattening today, as it's Mardi Gras (Fat Tuesday) today. You can take the girl out of New Orleans but.... Tomorrow will go to church for Ash Wed. service and will start giving up something for Lent. Probably going to give up my weeknight cocktails.0
-
Got it done with 15,732 steps...my feet didn't like it so much...hmmmm...must mean I need new shoes!! What a great idea! Yeah, new shoes!
Eating was right on plan. Weight was down this morning. Surprised me!
It's getting harder to not speak my mind at work. 42 calendar days to go!! 26 work days to go!! (I have 3 personal necessity days that I'm taking between now and then!!) Must bite my tongue and be good!
I hope you all have a grand Wednesday!
Chris0 -
Boy was I tired yesterday - slept most of the evening away with only briefly awakening before succumbing to oblivion over-and-over. :yawn:
Chris, It feels like I'm getting more polite as my ability to suffer fools is reduced. Find myself biting my tongue, and speaking platitudes instead of my mind.
<- bitten tongue :laugh:
Haven't yet, but am about to do the workout. Yup-a-yup-a-yupitty yup!
One week until my knee replacement - 3:00 on Wednesday 2/25/15 at Stanford. Refuse to dwell on it. :noway: Will go in with a blank mind and let them put me in la-la land. Three days in the hospital and no workouts.
Shelley, so glad all your fish are doing well. If they knew what you were getting them, they'd be all smiley. :bigsmile: Hope Joey's feet have thawed. Poor baby!
Kathy, Wishing you onederland around the corner! Happy Happy thoughts! :drinker:
Clara, Earn some beads for us, okay?
:flowerforyou: Paula0 -
Paula, I didn't sleep well at all last night. Had some strange dreams...could I borrow some oblivion, please?? I can't be polite to him. He lies.
I hope your surgery goes off without a hitch. And Stanford is the best. Will you have both replaced or just one? I hope you can post to MFP from the hospital. I would miss you for three days!!
I got 15,000 steps done today and that's it. It was going to be a rest day but I was invited to do a step challenge for today. I got it!!
I hope everyone has a grand Thursday. 25 work days...41 calendar days to go!!
Chris0 -
Went to the gym before work and got my Couch 2K running in. On Week 4 now!
Chris, hope you sleep better!0 -
Sorry for the neglect. Computer is sketchy. Hopefully it will be better later. Working out, eating good. Just computer issues. Shelley0
-
Rest Day for me!! Good book!
Chris0 -
Wow sounds like everyone is doing great. I got all caught up on your posts. I loved reading how you were all doing.
Ok so tonight was my jump. Chris it was for Special Olympics. The Sheriffs department went against the Police department. Law Dogs won! We had to wait about 20 minutes for our turn. Standing on the concrete. I was glad I brought sandals. My feet were still cold, but my crew could not feel theirs by the time we jumped in. The guy in front of me got his shorts hung up on the ladder and it almost tipped out of the pool. I was on top of it when that happened! I think it would have gone over if not for me on it and the guy behind me holding on. We then ran indoors to the aquatic center and into the lap pool. Sipping hot tea now!
Shelley0 -
Chris tell me why you must be nice? 25 days, WOOHOO.
And Clara week four is awesome!
Shelley0 -
I'm not nice to him when he's being an idiot and a jerk...which is most of the time.
Picked up Bean this afternoon, took a nap, went for a walk w/DH and Bean, took Bean home, had dinner...going in search of my pillow now!!
We have plans to get Bean in the morning and go walking. Then I'm planning to get out there by myself and see how many miles I can do tomorrow before my feet give out!
Chris0 -
Chris, Sounds like your idiot may be counting the days down till you leave, too. :laugh: Unless he's totalllllie oblivious! :noway:
Shelley, Congrats on winning your jump! Go lawdogs! (auto correct thinks you should be lapdogs. :laugh: like Shih tzus? ) But brrrrrrrr!!!!!
Rest day for me Friday. Check-ups and blood tests and training temp replacement = Tired!
Lynnette, Best wishes with your DH going on nights. My DH is napping when I get home from work - my own space is nice then but it's nicer when he wakes up - we get a couple hours before I nod off. Ships in the night, don'cha know. Yay weekends.
Kathy, On the news it showed the manatees in Florida trying to cluster together to avoid the freezing weather. Can't imagine what you're going through. It's even worse when areas aren't prepared for freezing temps.
I love this workout. Shelley turned me into a dumb bell addict, too. :bigsmile: My arms really feel good again (you know, that achy kind-of "wow, I really did something" feeling).
:flowerforyou: Paula0 -
Paula, he thinks he's getting a deal, but he's not...he's got not idea what he's coming at him. My replacement just has to keep her mouth shut for now and make probation. She will call him on his lies, too. She is more 'A' type than I am. I didn't think I was 'A' type, but my DD says she got her's from me...go figure. Then again, I put the tupperware that holds my medicines in the cupboard backwards. I closed the cupboard, started to walk away, but had to go back and twist the container around the right way. hmmmmm.
Just finished a 5 mile walk w/DH and Bean. Want to go out by myself and do another 4 miles...don't know if my feet can take it. We shall see.
I'll be back later.
Chris
0 -
Hey Chris. He's losing you, so it's a given that he's in trouble. Hope your replacement gives him what for when probation ends! :huh: It's nice to know there are other financial types out there who are more anal than me! :laugh:0
-
Hi everyone 2 miles today and the challenge completed today. I've been around just very busy and not on my laptop much. Having a good month but it's taken me some time to get some food issues under control. Hopefully I'm there. I'm so close to 199 I can taste it!
I probably will not record it until I'm there for at least a week.
Paula - good luck with the knee replacement. A friend's mom had it last Tuesday and is doing really well.
Shelley - congrats...nice Job for the Special Olympics.
Chris - the end is in sight...has to be a great feeling.
Clara - for Lent I'm eating a gluten free diet with my BFF. Her doctor recommended it for her because of her thyroid issues and my doctor has suggested it for me. I will see if this is something I want to incorporate in my lifestyle. So far so good. Basically you're eating fresh unprocessed foods and eating a lot less carbs.
Great day ladies!
Kathy
0 -
Thanks, Paula!! Some things just have to be done a certain way...some things have to be done whether you like doing them or not. Bottom line...the teachers must be paid, and they must be paid correctly!! Boy, howdy, I'll be glad to walk out of there March 27th.
Kathy I'm doing a happy dance every day.
Walked w/DH and Bean this morning then went off by myself!! 12.18 miles and 24,610 steps. That's probably why I'm sitting her yawning every two minutes and the bottoms of my feet are talking to me! I'm hoping to do the same thing tomorrow. We get Bean early in the morning and have him most of the day.
I'm in need of a back rub...think I'll see if I can get my sweet DH to give me one!
Enjoy the rest of Saturday and have a great Sunday!
Chris0 -
Chris take care of those feet. I have to put some things just so so myself.
Paula I love the lap dogs! And if I am the reason for your dumbbell addiction I am so proud of it. But I may have given you your start but it was all your hard work. Good luck on surgery day.
Kathy that sounds really healthy. Good luck. My DH made me a yummy vegetable soup. Chris would love it. And thanks for the congratulations.
Shelley0 -
Finished the challenge - one set. Plus my mini-workout (dips, planks, kicks, pushups) and 2 hours of packing, lifting, loading and moving boxes in-and-out of cars and up-and-down stairs.
Life feels so less stressful when I work out. Really truly for sure. Is it the endorphins?
Still awake after midnight. Love converting to a night owl every weekend and sleeping in the next day.
Stress-reducing workout wishes to you all. :flowerforyou:
Paula0 -
Yep, happy endorphins.
Hope you finally got some sleep. I do the same thing! 0 -
Still waiting for those "e" things to kick in. Everybody talks about them...
Got 5 miles done w/DH and Bean then did 4.5 by myself. I had almost 23,000 steps yesterday. It was beautiful but sooo windy!! Blow-you-over windy! Okay, on to the new workout!!
Chris0 -
off to work, lots to do but did do my running yesterday! Will be running tomorrow. DH is going out of town today, was only here for not even 24 hours before he has to head out again! But he'll be back on Thursday.0
This discussion has been closed.