Gravity Fx Fitness

Women, are your arms ready for wearing tank tops or swimsuits? Summer is right around the corner and my female clients have earned the right to “bare arms!”

These sisters-in-law have worked hard since the first of the year and it shows.  What’s even better than looking great during the Summer months?  Only taking two hours per week to do it.

Vicki and Julie exercise at my fitness studio three days a week for approximately 45 minutes, including warm up and cool down.  Vicki’s husband Ted is Julie’s brother and these three are in their early to mid 50’s.

The workouts can be best described as cardio strength training – going from one  exercise to the next with minimal rest in between.  Some of the exercises are cardiovascular in nature, while others are more focused on resistance,

but they all keep the heart rate elevated and burn lots of oxygen, and thus plenty of calories – during the workout and afterwards (the afterburn effect).

These are not bodybuilding workouts, instead, they involve multiple muscles and create a lean athletic physique.  Using multi-joint exercises are the way to go if you are looking for a time-efficient workout and want sculpted arms.

The only isolation exercises for the biceps are the TRX biceps curls, but this requires you to maintain your body in a straight line, working your core and enhancing your posture.

Various rows with the TRX and dumbbells work the arms and back at the same time.  Pushups on and off the Power Plate help to sculpt the triceps, along with dumbbell bench presses on a stability ball.

Various sandbag and rope exercises further raise the metabolism.  Sprinting on a mini-stepper also creates an oxygen debt without any pounding on the joints.

These ladies are fairly active when not working in the studio, preferring to spend their spare time doing recreational activities, instead of walking on a treadmill or elliptical machine in a typical gym setting.

Bottom line, their routine gets more work done in less time, so they can spend more time with friends and family, often times fishing at the lake, trying to catch the big ones.

Get moving!

Brian Morgan

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If you’re a woman who wants sculpted biceps and triceps you need to drop the light weights and high reps.  Train your arms with some resistance and you might be amazed by the results.

Instead of doing lots of reps with 3 pound dumbbells, use combination exercises that train your upper body as a whole – pushup variations and rowing or pulling movements will work your arms with the large muscles of your upper body simultaneously, for a fast, efficient workout……

one that won’t leave you with bulky arms!

Bodyweight exercises done with a suspension trainer like the Bandit’s Loops or TRX fits the bill.  This type of training can also hit your “core” muscles, giving you a flat stomach at the same time.  Perfect for the busy woman who doesn’t have time to go to the gym.

Get moving!

Brian Morgan

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