Day 9: Strong Sexy Arms

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Today’s arm work is a quick at home workout that will help us tone, tighten, and strengthen our arms. It’s a simple routine that is fast, effective and will give you that good arm burn to go into the weekend knowing you made a huge effort towards your strength this week!

If you have different sized weights to choose from, switch up your weights for some of these moves. The fly and the “monkey” will be difficult with heavier weights, so go lighter for those. I will use my 5 lb weights for the fly and monkey and my 8 or 10 lb weights for the bicep curls and skull crushers.

Day 8 exercises: 1-2 full sets

  • Get Them Sexy Arms
  • :60 High Plank
  • Arm Stretches – Bicep Stretch & Tricep Stretch – Click here and scroll down for a reminder of these stretches from last week.

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Bonus: #SlenderSexyArms

Since today’s routine is short, let’s add in a round or two of another one of my favorites. Who’s in?


It’s Friday and we’re gearing up for the weekend. I hope you have made your long runs plans! Remember that planning and preparation are so important in ensuring that everything goes well. You should be hydrating, planning healthy satisfying meals, stretching, and getting your gear ready. And of course you should be reaching out to your best running friends so you can pound some pavement together! We all know that running is better with friends!

Extra Credit: The bonus stretching worked well today as I saw a bunch more of you doing it so today’s extra credit is our Key Stretches for Runners. Treat yourself and muscles nicely with some extra stretching and rolling today!

That’s it for today Crew. Get them sexy arms! 🙂

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