Sexy, sculpted arms are the envy of just about everybody, which is why we’ve put together this demanding arm workout.
The beauty of this workout is that you only need two pieces of inexpensive equipment both of the spherical type – a Swiss ball and a medicine ball!
How do you choose the right size ball for you. For Swiss balls, it depends on your height:
- Height = 4’6″ to 5’0″ –> Ball Size = 45 cm
- Height = 5’1″ to 5’7″ –> Ball Size = 55 cm
- Height = 5’8″ to 6’1″ –> Ball Size = 65 cm
- Height = 6’2″ to 6’7″ –> Ball Size = 75 cm
Medicine balls are a great piece of equipment to have and are used primarily for strength training. The weight can range from 1 lb to 30 lb. If your workout is more of a cardio workout, then you will want a lighter ball. If you’re trying to increase strength, then a heavier ball would be necessary. The American College of Sports Medicine recommends that “the ball should be heavy enough to visibly slow the motion, but not so heavy that control, accuracy or range of motion are lessened.”
For this workout you will want a moderately heavy medicine ball.
Swiss Ball Push-ups
Get yourself into a push-up position with your legs on a Swiss ball – thighs for beginner, shins for intermediate, or feet for advanced on the Swiss ball. Perform as many push-ups as you can till failure and try to beat this number for each set.
Medicine Ball Curls
This exercise imitates a close-grip barbell curl and isolates the bicep muscle nicely. Stand with the medicine ball in both hands in a lowered position in front of you, palms facing up. Flex your arms up for a bicep curl, lower and repeat. 10 – 16 reps.
Overhead Triceps Extension with Medicine Ball
Sitting on your Swiss ball and holding the medicine ball, raise it up above your head and bend your elbows back so you’re holding the medicine ball behind your head. Next, extend your forearms straight up to work the triceps and repeat for 10 – 16 reps.
Medicine Ball Toss
Standing with feet shoulder-width apart, grab the medicine ball in both hands and toss it above your head, then catch it and toss it back and forth four times, then repeat. This is one rep. Perform 12 – 16 reps.
Medicine Ball Slam
Starting in the same position as the Overhead Triceps Extension exercise, with a forceful motion bounce the ball on the ground, then catch it and return to your starting position to repeat for 24 reps.
Stand with your feet parallel and knees slightly bent. Pull the medicine ball up and back behind your head (without over arching your back), and forcefully throw the ball down to the ground as hard as possible. Catch the ball on the bounce up from the ground and repeat.
Holding the medicine ball in both hands down by your thighs with feet shoulder-width apart, raise the ball up to shoulder height, hold for 3 seconds and repeat for 16 reps.
Start standing with the medicine ball between your hands and your arms straight in front of your thighs. Lift your arms, keeping them straight but not locked, up to shoulder height. (Remember to keep your abdominals tight and your back straight). Slowly lower your arms down to your waist and repeat.
Once you’ve worked through this circuit once, return to the beginning and repeat for a total of 3 to 4 times. You can perform this workout twice a week.