Arms is one of the easiest muscle groups to tone-- you can start seeing results as quickly as within three days of weeeerking it out!

This arm dance is one of my favorites because it engages your mind while you ‘rep’. I call it alphabet arms because you are drawing the entire alphabet with each arm.

Grab weights 5lbs or less. I would suggest 2’s or 3’s, max! Bulk bulk bulk. Tone tone tone!

Start with your arms in a “goal post” stance—elbows at shoulder height—not higher nor lower, with your nails facing the front, thumbs facing up.

Start to slowly trace the alphabet with each arm, towards each other (example, to shape a C, your left arm makes a C and your right arm makes a “mirrored C” (facing inwards). Your arms should raise slightly above and slightly below your shoulders to complete each letter, and then re-square themselves back at center point before the next letter.

Check out the sweet speedy GIF file at the top of the page for form reference. The actual weeeerk out should be much slower, of course!

Once you complete the alphabet, take a 5 second rest. Then get those arms right back in "goal post" and try the workout with your hands and nails facing towards eachother, thumbs facing the back.

Repeat both positions for a total of three times each.
 

I nearly went this whole post without mentioning my incredible "pHonytail". A clip-on pony for a glammed-up weeeerk out sesh is a recipe for success in my books. Caution: Do not try the pHony at the gym. We're serious about fitness here... ;) But DO try this cute new sportsbra line that makes working out a hella-lot more fun!

What did you think of my first installment of Bikini Bootcamp? Please leave your comments below!