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Arms and Legs Workout


With winter on our doorsteps all of a sudden, the longer dresses for nights out on the town are back. That Christmas party in work is creeping in closer and closer and that little black dress will be going on! So this week I am going to give you some sneaky tips to look your best this winter!

It’s all about keeping your training consistent and keeping those arms nice and toned and those legs strong looking. The food will keep your waistline nice and trim along with a good gym program (email me for information on a program) but to keep those arm and legs toned I am going to put up a 2 day split workout you can do in the gym each week to prepare that body just in time for Christmas…..

After you have completed your warm up, of say 7-10 minutes and your stretching, you can jump straight into these 2 weight sessions (do not do both in one day)


Bicep Curl 3 sets x 10 reps

Tricep Dips 3 sets x 10 reps

Lateral Raises 3 sets x 10 reps

Shoulder Press 3 sets x 10 reps


Squat 5 sets of 5 reps

Squat Jumps 30 seconds x 5 times (recovery of about 10-20 seconds here)

Kettle Bell Swing 5 sets x 10 reps

Lunges 5 sets of 10 reps (on each leg)

Calf Raises 3 sets of 10 reps

Please be sure to cool down after your workout and to include a 20 minute cardio phase after your weights for example, running or cycling in the gym. Also remember to be 100% sure of the exercises you are doing to avoid injury, please ask a gym instructor for advice as youtube can teach you incorrect movements. Also ensure you have doctors clearance to complete the above workout, or any gym session.

And remember to ENJOY training, let’s bring on Christmas.

author: kingfisherclub