Today I’m soooo excited to have my dear friend, Clare from Peak313, on Good Morning Girls! Clare is a fellow GMG and a wonderful personal friend to Courtney and me! If you find yourself needing some exercise inspiration, a new workout or some exercise accountability……Clare is your girl!
Clare is certified in General Aerobics and Pilates and has been teaching exercise classes for over 6 years!
Please welcome Clare to Good Morning Girls today…….she made this workout JUST FOR YOU!!!
This is my first post over at Good Morning Girls and I couldn’t be happier! I’ve been in a GMG group for over 3 years and they have been crucial in my walk with God!
I love the Proverbs 31 woman for many reasons, but as a Fitness Instructor, this quality really gets me excited. Verse 17 says,
“She sets about her work vigorously;
her arms are strong for her tasks.”
This gal has strong arms! Woot! And why is that necessary? Because she has a LOT of tasks to do. And how does she do these tasks? Lazily? Slow? No!! Vigorous!!
I can’t help but think that the Proverbs 31 woman didn’t have Zumba, cross-training, Insanity or Pilates classes to attend. So how on earth did she stay strong? She was active!! In a day and age where we can single handedly change the channel, call our family, pay our bills and read our favorite book with ONE piece of technology, it’s no wonder that we have found ourselves wondering where all our strength has gone—and where all this body fat has come from?!
I’m here to give you a “31:17″ arm workout! You will need 1 set of weights (preferably 2 if you have them!) and some space around you. Do these exercises 2-3 times a week and you’ll see some great changes in upper body strength! Be sure to check out my blog, www.peak313.com, for constant motivation, encouragement and practical tips and exercises to keep you challenged throughout the year!
31:17 Arm Workout
Explanation of Moves in 31:17
1.) Up up down down Push-Up:
Go to the floor on both forearms. Take your right arm and straighten it, then straighten your left arm. Now, come down on your right forearm, then your left forearm. Now, straighten your left arm, then your right arm. Come down on your left forearm, then your right. Repeat, alternating sides! MODIFICATION: Stay on Knees
2.) Rear Lift & Press:
Take a weight in each hand and place your arms behind you. (Wrists facing out) Lift both arms up (weights will skim the rear end), drop them down and then press them out. (Think of the wrists leading towards the ceiling) . Repeat the lift and press.
3.) Burpee Bicep Curl & Press Combo:
Take a weight in each hand. Drop to the floor and kick the legs out behind you. (You are in a plank position) Jump the legs back in. (You are in a crouched position on ground) Then stand up. As you stand, curl the weights up (bicep curl). Repeat. ADVANCED: After the bicep curl, press the weights to the ceiling, then back down.
4.) Reverse Double T’s:
Take a weight in each hand. (Lighter pair if you have them) Stand with legs hip width apart. Lift both arms out in front of you to shoulder-height. Drop back down, then lift both arms to the side (shoulder- height) . Reverse by taking the arm out to eh side, then in front of you. Reverse again. MODIFICATION: One arm at a time as opposed to both arms!
5.) Chest Press-Chest Fly Combo:
Lay on the floor with 2 weights. (Choose heavier set) Lift the rear end up into a bridge position. (Hold this way the entire exercise) Hold the weights in a narrow position, with them length-wise and wrists facing each other. Raise both weights up, then extend them to the side (chest fly). Only extend halfway. Bring them back in and then drop to chest. Repeat. Make sure you keep those hips propped up nice and high! Modification: Keep the rear end to the floor!
BONUS: Do 10-30 burpees (NON-weighted) at the end of each round to really blast through the fat
Do each exercise for 10-12 reps (1-5, & Bonus!) then repeat from the top. Do a total of 2-3 times through.
Add in your workout routine 2-3 times a week!
FREE 31:17 Arm Workout Printable (Click here to download)
Clare and her husband and 2 children live in Northeast Ohio. She has her bachelor’s degree in business management and left a promising career to be a stay-at-home mom to her children. She is a certified fitness instructor and teaches pilates and group fitness classes at her church and local university. Clare’s passion (outside of raising and nurturing her children and home) is motivating women of all ages and stages of life to live well physically, emotionally and spiritually.