Tone Up Your Arms From Home With These Exercises!

I get ask a lot how can you get  your arms toned if you don't have access to a gym so here are some exercises that you can do from home and will give you results.

This a routine I started with at the gym and I still use a lot, except that now I add a few other machines and bars from the gym but my point is, this routine gave me a great start, great toned arms and strength.

To make this work, you definitely need some dumbbells to lift. You can invest in a few lose dumbbells on which I advise you not to get any dumbbells that are less than 3kg. If you are a very beginner buy 3 and 5 kilos to start with at the very least. If you are a bit more advance you can buy 2 small bars with interchangeable disc to add and take off weight.

Another option you can invest in, is a pair of adjustable weights like the ones in the picture above. You will then have a set from 5 to 25 kilos. The thing is they are expensive and you would have to buy 2. My husband bought them for 75 euros each in Argos and that's because they were on sale but price at the moment are 150 euros. I am pretty sure you can find them cheaper on amazon or eBay. In the mean time here is the link for Argos in case you wanted to check them out:

http://www.argos.ie/

First of all I want you to understand what a superset is because this exercises are more effective if done in supersets.

Supersets:  A superset is performed when two exercises are performed in a row without stopping. When you start doing these for the first time, you will find that your endurance may be a problem, but before long you will learn to love them.

So in the following exercises you will find 6 exercises in total. 3 for biceps and 3 for triceps. You can do them in the order below starting by the first bicep exercise followed by the tricep one then rest. Doing 3 sets of 15 on each. Then you go to the second superset and you the bicep one followed by the tricep one then rest, etc. 

I hope that is clear enough for everyone. If you have any questions please mail me on any of my social media channels and I will get back to you as soon as possible. 

1. Bicep Curl:

2. Tricep Extension:

I actually do this exercise but I do it individually, first one hand then the other one. But this for is also good, so do the one that you feel more comfortable with.

3. Hammer curls:

Make sure you don't confuse this exercise with the bicep curl. The positioning of the hand is different 

4. Tricep Dips:

With the help of a chair dip up and down! is that simple and amazing how a simple chair can help us get some toning in the tricep area.

5. Bicep Lateral Extension

I actually love this exercise I really feel the burn. I do this in the cable machine in the gym. Definitely will make you be sore the next day

6. Tricep kickbacks

This is actually a tough exercise as simple as it looks! make sure you have correct positioning of the arm at all times and that you are doing a correct weight. I only do 7 kilos on this exercise. I find it really tough!

Hope you enjoy this post. If you did, let me know and I can share more exercises ideas for different body parts to do from home that will give you a toned body!

Tone Up Your Arms From Home With These Exercises!

I get ask a lot how can you get  your arms toned if you don't have access to a gym so here are some exercises that you can do from home and will give you results.

This a routine I started with at the gym and I still use a lot, except that now I add a few other machines and bars from the gym but my point is, this routine gave me a great start, great toned arms and strength.

To make this work, you definitely need some dumbbells to lift. You can invest in a few lose dumbbells on which I advise you not to get any dumbbells that are less than 3kg. If you are a very beginner buy 3 and 5 kilos to start with at the very least. If you are a bit more advance you can buy 2 small bars with interchangeable disc to add and take off weight.

Another option you can invest in, is a pair of adjustable weights like the ones in the picture above. You will then have a set from 5 to 25 kilos. The thing is they are expensive and you would have to buy 2. My husband bought them for 75 euros each in Argos and that's because they were on sale but price at the moment are 150 euros. I am pretty sure you can find them cheaper on amazon or eBay. In the mean time here is the link for Argos in case you wanted to check them out:

http://www.argos.ie/

First of all I want you to understand what a superset is because this exercises are more effective if done in supersets.

Supersets:  A superset is performed when two exercises are performed in a row without stopping. When you start doing these for the first time, you will find that your endurance may be a problem, but before long you will learn to love them.

So in the following exercises you will find 6 exercises in total. 3 for biceps and 3 for triceps. You can do them in the order below starting by the first bicep exercise followed by the tricep one then rest. Doing 3 sets of 15 on each. Then you go to the second superset and you the bicep one followed by the tricep one then rest, etc. 

I hope that is clear enough for everyone. If you have any questions please mail me on any of my social media channels and I will get back to you as soon as possible. 

1. Bicep Curl:

2. Tricep Extension:

I actually do this exercise but I do it individually, first one hand then the other one. But this for is also good, so do the one that you feel more comfortable with.

3. Hammer curls:

Make sure you don't confuse this exercise with the bicep curl. The positioning of the hand is different 

4. Tricep Dips:

With the help of a chair dip up and down! is that simple and amazing how a simple chair can help us get some toning in the tricep area.

5. Bicep Lateral Extension

I actually love this exercise I really feel the burn. I do this in the cable machine in the gym. Definitely will make you be sore the next day

6. Tricep kickbacks

This is actually a tough exercise as simple as it looks! make sure you have correct positioning of the arm at all times and that you are doing a correct weight. I only do 7 kilos on this exercise. I find it really tough!

Hope you enjoy this post. If you did, let me know and I can share more exercises ideas for different body parts to do from home that will give you a toned body!

Energy Green Bars

Did you ever imagine you could be eating a treat and greens at the same time? Me either! but with these bars you certainly are as the secret ingredient is: Wheatgrass!

WheatGrass is a powder which is  a great healer. It is Absorbed within minutes after swallowing. Your energy levels are kick-started into high gear. That sluggish, lethargic, heavy feeling is literally flushed away.

Two ounces of wheatgrass juice has the nutritional equivalent of five pounds of the best raw organic vegetables. 

In addition to flooding the body with therapeutic dosages of vitamins, minerals, antioxidants, enzymes, and phytonutrients, wheatgrass is also a powerful detoxifier, especially of the liver and blood.

So here is the recipe:
1 cup of cashew nuts

1 cup dates (16 dates)

2 tablespoons of wheatgrass

1/4 cup goji berries

1/4 cup hemp seeds

Here are the products I used and where you can get them:

This recipe is as simple as blending all the ingredients on food processor, pressing mixture into a mould and setting in the fridge for 30 minutes. Cut into squares and enjoy them!

This has been one of those recipes my boys have asking for more non-stop! They are delicious!

Hemp seeds are excellent to improve digestion, balance hormones and improve metabolism! Hemp seeds are also very high in protein containing all 20 amino acids on which 9 of them are the ones our body can't produce! better than eating any animal out there! 

So use them! specially if you want to stop eating animals. Use your  hemp seeds on smoothies or sprinkle on salads and soups! 

Energy Green Bars

Did you ever imagine you could be eating a treat and greens at the same time? Me either! but with these bars you certainly are as the secret ingredient is: Wheatgrass!

WheatGrass is a powder which is  a great healer. It is Absorbed within minutes after swallowing. Your energy levels are kick-started into high gear. That sluggish, lethargic, heavy feeling is literally flushed away.

Two ounces of wheatgrass juice has the nutritional equivalent of five pounds of the best raw organic vegetables. 

In addition to flooding the body with therapeutic dosages of vitamins, minerals, antioxidants, enzymes, and phytonutrients, wheatgrass is also a powerful detoxifier, especially of the liver and blood.

So here is the recipe:
1 cup of cashew nuts

1 cup dates (16 dates)

2 tablespoons of wheatgrass

1/4 cup goji berries

1/4 cup hemp seeds

Here are the products I used and where you can get them:

This recipe is as simple as blending all the ingredients on food processor, pressing mixture into a mould and setting in the fridge for 30 minutes. Cut into squares and enjoy them!

This has been one of those recipes my boys have asking for more non-stop! They are delicious!

Hemp seeds are excellent to improve digestion, balance hormones and improve metabolism! Hemp seeds are also very high in protein containing all 20 amino acids on which 9 of them are the ones our body can't produce! better than eating any animal out there! 

So use them! specially if you want to stop eating animals. Use your  hemp seeds on smoothies or sprinkle on salads and soups!