Summary: Arms are one of the first things people use to gauge whether or not you're toning up. Let's face it, arms are easiest to show off. But because we're more apt to showing them off, we're all a little self-conscious of how our arms look. Performing the "tried and true" bicep curls and tricep presses are great movements for toned arms. But, these movements can bring you down a road of monotony in the gym and closer to hitting a plateau if we don't mix it up enough. To make your arm workout more dynamic, challenging, and fun, watch my "Killer Arm Workout" in this week's new episode of Made Fit TV. Check out the exercises below, print them off, and follow along to keep you accoutable! 1.) Bicep/Tricep Combination * Pick up a dumbbell in each hand * Place your left arm at your side with your palm facing up * Place your right arm straight next to your head, bending your arm at 90 degrees with the dumbbell behind you * At the same time, raise your left palm up in a bicep curl while keeping your elbow locked in at your side, while raising your right hand to straighten out your arm to full extension * Resist on the downward motion and return each arm to the starting position * Perform a set of 12 and switch hands, performing a total of 3 sets of each movement on each arm 2.) Centipede Walk * Stand with your legs straight and lower your arms to the floor in front of you * While keeping your legs as straight as you can, walk your hands forward until your body is in the push up position and your back is straight * Walk your hands back to the starting position while maintaining straight legs and a tight core * Perform 3 sets of 10 to 12 3.) 180 Bear Crawls * Find a large, clear area that is wider than double your height * Get in a push up position with feet together * While keeping your feet stationary, walk your hands to the right until your body makes a half circle to the other side * The when you reach the right side, walk your hands back to your starting position to the left * Perform going from one side to the other as one rep, 5 to 10 times
