Category Archives: Exercises for Arms
Reno Personal Trainer’s Exercise Library- Walkie Planks
3 Minute Workout- Day 3- Arms
Short and to the point Workouts if you are in a hurry! Watch for Day 4, 5, & 6!!!
3 Minute Workout Series- Day 2- Quads, Shoulders, & Biceps
Sexy Shoulders, Arms, and Abs
I used my Gymboss Timer
I just got my Gymboss Timer
Are you Ready?
Here we Go!
Try this workout if you want to get sexy shoulders, arms, and abs!
* You will need some Dumbbells, a Jump Rope, and a clock or timer.
* Also… make sure you use weights that will challenge you!
Jump Rope
*Jump Rope for 1 minute then rest 30 seconds. Repeat this 3 times.
1 minute Jump Ropes………………. 30 second Rest
1 minute Jump Ropes………………. 30 second Rest
1 minute Jump Ropes………………. 30 second Rest
* Move on to next exercise.
Planks
30 second Plank…………. 20 second Rest
30 second Plank…………. 20 second Rest
30 second Plank…………. 20 second Rest
30 second Plank…………. 20 second Rest
* Move on to the next exercises.
Side DB Laterals with DB Punches
30 second Side DB Lats……………….. 30 second DB Punches
30 second Side DB Lats……………….. 30 second DB Punches
30 second Side DB Lats……………….. 30 second DB Punches
* No Rest between the Side DB Laterals and the DB Punches. You are going, Non-stop, back and forth, changing every 30 seconds between the 2 exercises until you complete the sets above.
* Rest 30 seconds to 1 minute after the above exercises are done if you need to.
Alternating DB Curls with 2 Arm DB Extensions
30 second Alt. DB Curls………………… 30 second 2 Arm DB Ext.
30 second Alt. DB Curls………………… 30 second 2 Arm DB Ext.
30 second Alt. DB Curls………………… 30 second 2 Arm DB Ext.
* No Rest between the DB Curls and the DB Extensions. You are going, Non-stop, back and forth, changing every 30 seconds between the 2 exercises until you complete the sets above.
* Rest 30 seconds to 1 minute after the above exercises are done if you need to.
Scissors and Crunches
30 second Scissors………………….. 30 second Crunches
30 second Scissors………………….. 30 second Crunches
30 second Scissors………………….. 30 second Crunches
* No Rest between the Scissors and the Crunches. You are going, Non-stop, back and forth, changing every 30 seconds between the 2 exercises until you complete the sets above.
* You are finished after this!
Let me know how you do if you try this workout. It’ll give you a nice burn in your shoulders, arms, and abs and they’ll feel nice and toned when you’re done!
Thank you,
Clifta Coulter Perez
Reno Fitness Trainer
Bootcamp Instructor
Former IFBB PRO Bodybuilder
Tone Your Arms & Legs- Bootcamp 300’s with Clifta
Tone and Slim your arms & legs with Clifta
This workout takes 10-15 minutes!
This Quick Workout will help tone, slim, and tighten your biceps, triceps, core, quads, hamstrings, and BUTT! It will also help you with balance and cardiovascular conditioning! And the best part is that it takes about 10-15 minutes!
It’s a little mini workout and can be done 2 to 3 times per week with at least one day rest in between each workout. UNLESS you get sore… then you should wait until you aren’t sore before you do this workout again.
If you are looking for a quick workout that you can do at home that doesn’t take long… this workout is for YOU!
The first 2 minutes and 40 seconds is me explaining what and how to do this workout to make it easier or harder. The rest of the video is the actual workout.
Clifta is a personal fitness trainer in Reno Nevada.
Thank you,
Clifta Coulter Perez
Reno Fitness Trainer
Bootcamp Instructor
Former IFBB Pro Bodybuilder
Websites:
http://www.Clifta.com
http://www.RenoFitnessTrainer.com
Tighten Your Core with Clifta- “The Cone Crawl”
This exercise is good for the Chest, Arms, Abs, Legs, & Lungs! Your hitting almost your whole body with this ONE exercise! It’ll tighten your tummy and burn LOTS of calories too! It’s also a great cardio workout and will get your heart pumping!
Clifta is a Personal Fitness Trainer in Reno, Nevada and also has a Bootcamp class 2 days a week in Lemmon Valley.
Go to my websites for more information…
http://www.Clifta.com
http://www.RenoFitnessTrainer.com
Thank you!
Clifta Coulter Perez
Reno Fitness Trainer
Bootcamp Instructor
Former IFBB Pro Bodybuilder
Honor God with Your Body 