Apr 2015 Challenge ~ Apr 6th - Apr 12th
cpanus
Posts: 19,792 Member
Just in Time For Spring: 28-Day Arm-Sculpting Challenge
Getting started: The challenge consists of five basic exercises that help to target all the areas of your arms. Over the course of the challenge, you will increase the number of reps you're doing of each exercise, eventually working up to three sets of 15 reps for each exercise.
Below is an explanation of how to do each of the five exercises, followed by the plan itself.
Choosing the appropriate size weight is key here — you want one that fatigues your muscles by the end of the three sets. If the challenge ever feels too easy, that's your cue to increase the weight of the dumbbells (and if you find you are fatiguing too early, decrease the weight amount). Beginners should start the plan with five-pound weights, and for you more-experienced lifters, make this challenge work for you by grabbing a heavier set.
Bicep Curl
• Start by holding a dumbbell in each hand at the sides of the body.
• Keeping your elbows close to your side, slowly raise the dumbbells to the chest.
• Moving with control, lower back to the starting position.
• This counts as one rep.
Upright Row
• Place a dumbbell in each hand with your palms facing your body, shoulders over the pelvis, and a slight bend in the knees.
• 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.
Triceps Kickback
• Holding a dumbbell in each hand, hinge forward from your hips, bending the knees slightly. Bend your elbows behind you.
• Straighten your arms behind you with your palms facing in. Your arms should be parallel to the floor. Squeeze your triceps, and then return to the starting position.
• This counts as one rep.
Overhead Shoulder Press
• Hold a dumbbell in each hand just above the shoulders, palms facing in.
• Straighten the arms above you.
• Bend the elbows coming back to the starting position to complete one rep.
Bent-Over Reverse Fly
• Holding a dumbbell in each hand with your closed palms facing out, stand with the knees slightly bent. Keeping your back flat, bend forward at the hip joint.
• Lift both arms to the sides, maintaining a slight bend in the elbows, and squeeze your shoulder blades together. Then, with control, lower the dumbbells back together.
• This completes one rep.
Week 4 of our Challenge
Choose an appropriate size dumbbell (three to eight pounds) and follow the plan below. Every other day is a rest day to give your muscles a chance to rebuild and become stronger.
Day 22 8 reps of each (3x)
Day 23 Rest
Day 24 8 reps of each (3x)
Day 25 Rest
Day 26 10 reps of each (3x)
Day 27 Rest
Day 28 10 reps of each (3x)
Let me know what you think. Have FUN!!!
Chris
Getting started: The challenge consists of five basic exercises that help to target all the areas of your arms. Over the course of the challenge, you will increase the number of reps you're doing of each exercise, eventually working up to three sets of 15 reps for each exercise.
Below is an explanation of how to do each of the five exercises, followed by the plan itself.
Choosing the appropriate size weight is key here — you want one that fatigues your muscles by the end of the three sets. If the challenge ever feels too easy, that's your cue to increase the weight of the dumbbells (and if you find you are fatiguing too early, decrease the weight amount). Beginners should start the plan with five-pound weights, and for you more-experienced lifters, make this challenge work for you by grabbing a heavier set.
Bicep Curl
• Start by holding a dumbbell in each hand at the sides of the body.
• Keeping your elbows close to your side, slowly raise the dumbbells to the chest.
• Moving with control, lower back to the starting position.
• This counts as one rep.
Upright Row
• Place a dumbbell in each hand with your palms facing your body, shoulders over the pelvis, and a slight bend in the knees.
• 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.
Triceps Kickback
• Holding a dumbbell in each hand, hinge forward from your hips, bending the knees slightly. Bend your elbows behind you.
• Straighten your arms behind you with your palms facing in. Your arms should be parallel to the floor. Squeeze your triceps, and then return to the starting position.
• This counts as one rep.
Overhead Shoulder Press
• Hold a dumbbell in each hand just above the shoulders, palms facing in.
• Straighten the arms above you.
• Bend the elbows coming back to the starting position to complete one rep.
Bent-Over Reverse Fly
• Holding a dumbbell in each hand with your closed palms facing out, stand with the knees slightly bent. Keeping your back flat, bend forward at the hip joint.
• Lift both arms to the sides, maintaining a slight bend in the elbows, and squeeze your shoulder blades together. Then, with control, lower the dumbbells back together.
• This completes one rep.
Week 4 of our Challenge
Choose an appropriate size dumbbell (three to eight pounds) and follow the plan below. Every other day is a rest day to give your muscles a chance to rebuild and become stronger.
Day 22 8 reps of each (3x)
Day 23 Rest
Day 24 8 reps of each (3x)
Day 25 Rest
Day 26 10 reps of each (3x)
Day 27 Rest
Day 28 10 reps of each (3x)
Let me know what you think. Have FUN!!!
Chris
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Replies
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So the last week is kind of easier? That's great! Haven't been doing this yet, but printed it out as I want to look great in my sleeveless tops!
Had a great holiday weekend, didn't go too overboard.
Have a great Monday everyone!0 -
Clara -- this is really the second week's workout. I simply re-posted it. Next week we are doing last week's workout again! We all need to look great in our sleeveless tops!!
Got my 4 miles in this morning then went out with my daughter on some business then some lunch. I have 11,771 steps for 6.24 miles...hmmmm, definitely need more shopping here!!
I have the gym tomorrow morning. DD might be going with me. I'm going to try and get my walking in before I go. We'll see what happens.
Hoping you all had a great Monday!!
Chris0 -
Headed to the office this morning then off the remainder of the week. Tennis practice tonight and plan to get the challenge completed.
Have a great Tuesday!0 -
It's raining in California, in fact it's pouring. Yay hooray!
I'm concentrating on fixing my knee which is complicated. Love this challenge but may not get to it every day if I'm sleeping off a bad PT session.
Thinking of you all! May you have rain or shine, whichever makes your day.
:flowerforyou: Paula0 -
Paula, just do what you have to do. We're here for you.
Kathy, have a great week off.
Chris, hope you get your walking in.0 -
Hello ladies. Hope everyone had a Blessed Easter and a fabulous weekend.
Hubby and I managed to walk on Friday and it was sooooo nice to be outside. Hopefully the weather will allow some more outside time this week.
Paula so glad to hear you are finally getting rain/snow out there on the West coast. Hopefully it soaks in and helps with the drought. Your PT is first and foremost right now. Clara is right, we have been here over a year so no worries Hun.
Challenge completed x3 and still working on the step challenge.
Good night all
Lynnette0 -
Tennis practice for 90 minutes this evening. Bonding with my Godson and his grandmother (my bff) tomorrow. We're taking him to Centennial park in downtown Atlanta to run around and to the new Civil and Human Rights Museum. He's 7 and his favorite subject in school is history. I think he will like this place...very interactive.
I should get in a lot of walking.
Good night!0 -
Hit the gym this morning w/DD. We had a blast with our trainer! She also teaches yoga and has a class Thursday morning that we might go to and see what it's all about. I'm taking a rest day for my walking. I was getting slower and slower in my mph and realized that I'd walked every day for about the past 10 at least. Needed to back off for a little bit.
DD and I zoomed around the rest of the morning and early afternoon. Oh, man, I'm going to be so unhappy next week...she'll be back with her first graders...they are so lucky!! But we do have the next five days to play and mess around!
We have a lunch date with one of her classmates tomorrow and DD is taking me to a new sports shop. That will be fun!
I hope you all had a grand Tuesday and that you have a terrific Wednesday!
Chris0 -
I did get most of my room back in order. Still need to go through all my dvd's.
Wow I am so glad you all are doing great. I did do good over Easter. Eggs are healthy I hear. I had some of those luscious cadbury ones.
Paula history is wonderful for him. I just wish more people would learn our history. History repeats itself. Especially when we ignore it.
I love uou all. Have to run. I promise to be back tomorrow.
Shelley0 -
My fanny and arms are sore from yesterday's workout...the four miles I walked this morning were not really that much fun...
egad! ouch...ouch...ouch...for an hour! Then I went shopping with my DD!! Then to lunch. We had a really nice day!
Tomorrow we have a yoga class we are going to in the morning. That should be interesting since I've never done yoga!!
DH only has two more days of work! That's exciting too!
Chris0 -
Yoga. Nice, I think you will like it.
Chris my fanny and legs are sore. lol, what a thing to have in common, sore fanny's!
Took the boys for a long walk. Ate a sensible dinner. Tomorrow is zumba. Hoping I am not still hurting to bad.
Get moving everyone! Warm weather is coming up.
Shelley0 -
My physical therapist is having me do bridges/clenches. It does bend my knees, but she might have assigned it more because I keep requesting a pillow for under my poor sore bony butt.
I'm doing two (will try to add a third) 2-hr workouts a day. No daily showers though (drought) - thank goodness DH is in same boat. :laugh:
Where does the day go?? 2 hour workout / 2 hour recovery + 2 hour sleep / daily chores & errands / (insert random dumbbells & dips) / walk around / repeat (At least pain is becoming more under control.)
Shelley, There's an app called "Zombie Run" to encourage joggers - have you heard of it? If you don't run fast enough, they catch you and you lose a body part. :noway: Too funny! People have said not to use it at night or in lonely cornfields.
Chris, Yoga classes 40 years ago were so peaceful, we'd often fall asleep on our mat during cool-down. But recently the most strenuous class I've ever taken was "power yoga" which had sweat dripping (pouring) off me the whole time. Hope you get the version you want. Good luck!
Paula :flowerforyou:0 -
Went to the doc, and cholesterol was a bit higher than we like. My husband tells me that what we eat doesn't affect cholesterol that much. He's always reading the latest stuff. But in the past, eating less meat and more veggies/fruit has made my cholesterol go down. So I'm back on the "eating vegan as much as I can" route again. I've been gradually eating more and more goodies so it's time to get back on track. Weight is okay, just have to eat healthier.
I'll keep ya'll posted on my progress.
Paula, wow, you are committed! And that will help you get better and better!
Chris and Shelley, hope the fannys feel better today.
My husband and I are worried about his mom. She's 84 and getting more confused and we're not sure she can continue to live where she is. Hoping she gets better with some medicine, otherwise we're going to have to look into assisted living. She would hate moving and it would not be easy. Keep her in your thoughts and prayers please. Her name is Alta.0 -
Clara,
High cholesterol runs in my husbands family. His mom takes medicine for it. But Derek's able to keep it under control with a strict diet regimen. Egg whites instead of yolks, soy cheese instead of dairy, fish/chicken instead of red meat. Olive oil and other "good" oils instead of "bad" ones. That kind of stuff. Good luck!
I'll think of your MIL. Best wishes to her!
Paula0 -
Rest day today but did conquer the step goal. We have some stormy weather coming through again tonight so let's hope it doesn't wake me too often. The other night I woke to a huge boom and tout something had blown up surprised DD didn't come running in to get into my bed. She is a hoot.
We are going to her orientation this Saturday at Slippery Rock. I think it is starting to become real for me now that the wheels are churning and it is all getting so close. Graduation in six weeks
and 
all at the same time. The girls came over and went through some scrapbooks from when they were all in Girl Scouts together. We found some really cute group shots of them all together from kindergarten/first grade.
Hope everyone is staying dry and warming up.
Time to get some laundry done now.
Lynnette0 -
Skipped zumba tonight. I tried to cut down on my diet soda. Ended up with a headache. So walked the boys instead. They love me.
Clara I am sure I will be told the same thing next month. I actually found a doctor. And he wants the total blood workup! uh oh. Sorry to hear about your MIL. I will keep her in my prayers.
Paula my yoga always had me sweating to. But the end is worth it. I bet that ap would be fun. I bet I would need a cell phone for it.
Lynette you have to be getting so excited. I love storms. But Cooper hates them. He snuggles up with me. I should feel guilty for all the extra attention, but I don't! Enjoy. 
Chris my sore fanny is better! Muahaha
Shelley0 -
Clara I'm sorry about your mom.
Paula I didn't get to the yoga class. There is a story behind it but I'll tell it later.
Lynnette when she was younger, I think my DD would probably would have come running and jump into bed with me too!! The visual is so funny!
Shelley all my soreness is gone too!! bwahahah!
Walked with DD and Bean this morning then off by myself. Then we shopped. It was a grand day!! 8.89 miles and 17,569 steps.
Way past my bedtime!
Chris0 -
Thanks for the kind thoughts about my MIL. Hoping for best
Off to family wedding this weekend
Paula, I am determined to have fun and eat healthy!0 -
Hey Everyone! I didn't go all the way back but it looks like everyone is doing well. I'm kind of like a bad penny that keeps turning up. You can't get rid of me lol.
These past couple months have been a little difficult. I'm not allowed to run which is driving me nuts. And I've had no motivation to walk. At least I haven't been gaining a ton of weight.
Well I figured I would check in and say hi to everyone. I hope you all have a nice weekend
XO
Kat0 -
Kat, Hello! May I ask? When is your baby due? Best wishes!! :flowerforyou: - paula0
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Kat you look so beautiful. And we love your visits.
Paula I keep forgetting to mention I am into conserving water. I shower every other day by choice. To many showers is bad for the skin. And my hair takes forever to dry. I plan my workouts in conjecture with my shower days. I do the ones that make me sweat the most prior to shower days. Glad you are feeling better. 
Chris what no yoga? I will wait for the story.
Clara have a great weekend.
Took my darlings for a long walk with DD. It was a great evening.
Shelley0 -
Lynnette, When you say "stormy weather" I hope you don't mean like the tornadoes in Illinois :noway: seriously frightening. Hope you get some nice clear skies & sunshine!
Clara, Wishing you yummy foods and good health! :drinker:
Chris, Yoga... stories... want to know how much water weight you loose in sweat equity.
Here's an idea: water conservation! Save bucketfuls for your garden! :laugh:
Shelley, Good job staying clean while you conserve. And how are your fish doing? Still drunk? Looking forward to their new digs? Everyone has names now, right?
I fell asleep last night and had to do my workout early this morning instead. Then squeezed in a nap before the ParaTransit bus picked me up for PT. After PT took a cab to the blood lab ($$ but can't drive!) and a girlfriend brought me home. Dozed off. Then just work up & poof, it's time for evening workout. Sigh.... :yawn:
:flowerforyou: Paula0 -
Paula, I had days like that when I was working!! wake up and it was lunch time...*snort*
Kat, walking is the best...I'm sending you motivation...
As far as water conservation goes...did I tell you guys my DH worked (as of 2:30 this afternoon) for the water district?? Our monthly water bill is about $28.00. We live in a desert...green lawns are not a natural thing out here, yet everyone has massive green front yards. And they water them even if it rains! That kills me.
Anyway...Got it done early this morning which was a good thing because today was my DH's last day at work!! His retirement started around 2:30 this afternoon!! And we celebrated with our DD, SIL and Bean and some very good friends. Good food, wine, beer and dessert!! A great time!!
No yoga because DD miss placed a $300.00 check her uncle sent them as a wedding gift. They are going through their house and consolidating everything to make the library a kid's room. They have bags to be shredded, recycled, donated and trashed. She couldn't find the check anywhere and was in a panic. She was going through everything trying to find it. I went over to help and we were working through the computer room and had started on their bedroom when she found it down between the bed and her night table. Her panic was that she had just found the check stuck in the uncle's card from back in December...they hadn't deposited it. She had just talked to her uncle about it the night before...he said go ahead and deposit it...then she lost it...
Well, I must go in search of my pillow because I'm to pick up Bean at 8:00 tomorrow morning...party over!
Chris
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So far have gone over calories but did get in a walk. Car trips make me eat more from boredom I think. Should do better on the way back as my sister in law will be along.0
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Paula I am due July 4th
Three more months lol
Thanks Shelley
Chris I need it! I at least feel like I need to get my daughter out so I try to do little walks with her. I'm glad your daughter found the check! That would panic me too.
Today I went to a winery for my aunts birthday. They had music and we brought food (and I brought my water ) We had fun. Evie loved running around all over and my mom was there to help me with her haha. She has so much energy we take turns
Xo
Kat0 -
Kat it sounds like a fun day!
DH and I walked Bean this morning and I read all afternoon! DH and Bean took a long nap! It was great! I managed 6.69 miles for 14,619 steps today. Tomorrow we are going to a Home & Garden Show. The kids are going to upgrade their house...bathrooms, kitchen, bedrooms...that should be fun. One of these days I'll start on the garage!!
In search of my pillow now...
Chris
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Kat, So fun to see you back :bigsmile: and an independence baby :drinker: exciting! Got excited for a minute there thinking you might live near us in CA, but sounds like there are wineries in NJ? who knew...
It's been almost impossible to stay awake during the last 24hours. So wasn't doing workouts (except for lots of knee bends between yawns :yawn:). Finally this evening the effect wore off and I washed the dishes and worked out.
Did my knee workout and the challenge and it's not even midnight yet!
Chris, Hope you enjoy the show and how fun to do everything with your DH now. :laugh: My brain has switched so lawns are upsetting now. But it is so hard to change our thinking, they haven't got there yet. It's sad!
Luv y'all! :flowerforyou:
Paula0 -
I've been off most of the week and it has been so busy and a lot of eating out. Walking but not a lot of other exercise. Plus Ron took me out to dinner Friday to this wonderful southwestern restaurant...it was a great date night!
Time to get back on the wagon and meet my birthday and vacation goal...
May 26th! I'll let you know if I make it. And I found a cute maxi dress yesterday. Size wise I'm down scale wise I'm not but working on it.
You all have been doing great!
Congrats Kat...wonderful news.
Kathy0 -
I have been very busy this weekend. Yesterday was poop scoop at the boys favorite park. So the boys and us spent almost two hours cleaning up. I know, with 4 dogs, that I sometimes miss them going. But I really would love to give those who never clean up after their dogs a piece of my mind. I hear excuses from I do not have a bag, the city cleans it up, to I cannot get it out of the leaves....and my favorite....the deer eat it! Really!
But I would hate to lose their park. So we help keep it clean.
Did a couple hours of pulling algae yesterday. Rockys Hammer coral stung the inside of my arm pretty good. I have been applying anti itch cream to the rash. I noticed that the algae appears to be dying off. I think soon it will be all dead. Today I emptied my fresh water tank completely. It looks great all clean. 
Rocky put the new 100 gallon plastic container in our basement. We are filling it full of RODI water to fill the new aquarium when it comes. Pulled weeds and fertilized the garden beds also. Just stayed busy.
Only did our exercises today.
Yes Paula, everyone has names. And they are all rather tipsy. Great going on your exercises.!
Chris so glad you two made it to retirement. So wanting to do the same. Glad DD found her check. I know how she felt. I once used a check as a book mark. Muahaha, good thing it was not a library book. Still took forever to find it.
Kat we had a winery in WA also. Never went. Now I wish I had.
Clara I cut up apples for car trips. If not I eat lots of candy!
Shelley
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Happy Sunday ladies!!
It was a sunny, warm day here. Lots of outside stuff got done along with my walk with hubby. Orientation went well yesterday and DD is so excited now. Rick and I kinda, sorta but not sure. I am super excited for this new chapter of her life but will miss her terribly.
Shelley I don't drink a lot of diet soda but would love to drink NONE. The deer eat it???? Unbelievable what some people will say/do to get out of the responsibility of cleaning up after their pet. I need to scrape the glass again in my fishies home.
Clara I hope your MIL is doing better. It is so hard to see them change like this. {{{hugs}}}} A wedding? Starting the season off early I see. So fun. Trip snacks have to be fruits for me otherwise I will down chocolate after chocolate. I have even gone as far as only buying goodies that hubby and DD like so I won't pick at them.
Chris DD managed to stay in her bed during the storms, She is 18 but has no issue crawling up on my lap or in my bed at times when she needs her momma. Love the Home and Garden shows, so many neat ideas.
Paula just heavy, windy rains for us. Tornadoes tend to keep South of us but we do get a lot of water spouts on the lake. I could not imagine having to worry every Spring about tornadoes, YIKES! A workout is a workout no matter when it is done, good job.
Kat glad to hear all is all. You just take care or yourself and that little one. Running will still be there after the baby. I bet Evie keeps you and mom on your toes. The little ones are so fun, like little firecrackers.
Off to finish up my steps. Night night.
Lynnette0
