Day 22: Tight Toned Arms

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We all want those tight toned arms free of the flabby “bat wings” that keep us from wearing tank tops and swim suits.

We won’t get them by skipping our arm workout! And done in a thoughtful, smart way …today’s arm workout will not put a damper on our long runs…so unless I told you otherwise…arm work should be happening today!

Day 22 arms with no bonus except stretching and rolling…yes more stretching and rolling! 🙂

Day 22 Plan:

  • Quick Morning Workout & Quick Before Bed Workout
  • Day 22 Arms: 2-3 x 10
  • Bonus: Roll and Stretch!

Quick Morning Workout & Quick Before Bed Workout:


Day 22 Exercises: 2-3 x 10 – Click here for “how to” videos

  • Front & Side Arm Raises with light weight – Use water bottles if you don’t have weights light enough to complete these reps!
  • Upright Rows
  • Shoulder Presses
  • Renegade Rows
  • Plank – :60 or more!

Bonus: Roll, Stretch and get ready to go long! – 7 Key Stretches for Runners

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