Try this upper body arm workout for women to blast your arms and get results! Including exercises for biceps, triceps, and shoulders. Perfect for toning and sculpting your arms and bingo wings.
Cable Tricep Pull Downs
This exercise is for isolating the triceps.
How to perform the tricep pull down
Using either a straight bar or rope attachment, attach to a cable machine in the high position. Standing with your feet shoulder width apart, pull the bar down and keep your elbows tucked in. Push the bar down, fully extending your arms, then slowly raise the bar up back to the start position. Keep the movement control and feel the burn in the back of your arms!
Key exercise tips:
- Keep the elbows tucked in
- Fully extend the arms
- Exhale as you press down and inhale on the way up
- Too much movement of the arms – taking the elbows away from the body
- Shrugging the shoulders and using the trap muscles
- Going too heavy and using momentum
This is a great cardiovascular exercise that will trim and tone the arms whilst simultaneously working the core and blasting the shoulders.
How to use the battle ropes
Hold the ends of the rope at arm's length in front of your hips with your hands shoulder-width apart. Brace your core, soften your knees, and begin alternately raising and lowering each arm explosively. Keep alternating arms for 30 seconds. After 30 seconds, instead of making waves, start slamming the rope into the ground. Make sure to keep breathing and don't hold your breath!
Key exercise tips:
- Tense your abs tightly during performance
- Concentrate on keeping your speed fast
- Don't hold your breath
- Sacrificing technique with fatigue
- Performing the exercise for too long
Dumbbell Bicep Curls
This is an isolation exercise for the biceps using a pair of dumbbells.
How to perform the dumbbell curl
In a standing position, holding a dumbbell in your hand and keeping your elbow pinned to your waist, curl your arm up to your chest, flexing your elbow then slowly extend it back down again. Repeat on each arm for 10-12 reps.
Key exercise tips:
- Keep your elbow in a fixed position
- Fully extend your arm at the bottom of the movement
- Moving the elbow out of alignment
- Going too heavy and sacrificing technique
- Swinging the body with the movement
Tricep Bench Dips
This is a body weight exercise that you can do virtually anywhere. It’s a compound exercise, which means it will hit all three of your tricep muscles as well as your shoulders and chest muscles.
How to perform the tricep bench dip
Position your hands at shoulder width apart on a bench with your hands facing forward. Extend your legs out, taking your bum off the bench balancing on your hands.
Lower your body down towards the floor taking your arms into a 90 degrees bend. Press your body upwards, extending out your arms back into the start position.
Key exercise tips:
- Keep your core tight to maintain an upright position
- Make sure your elbows track in line with your hand
- Breathe in as you lower and breathe out as you press up
- If you find it difficult to perform the tricep dip with straight legs then bend your knees placing your feet flat on the floor
- Rounding/curving back
- Not going low enough
- Hyperextending the elbows
Having little ones at home can leave you feeling like you don't have a spare second in the day. Between rushing to and from school and picking the little ones up from activities and trying to squeeze in daily errands too, it's no wonder that the average mother only gets 17 minutes of 'me time' each day. So how can you fit in exercise when you have no time? We give you all the tips you need along with with a working mom workout routine for you to try.
How can I find time to workout with kids?
Finding time to exercise as a working parent can feel almost impossible, but it doesn't have to be! Try some of our ideas and see if you can fit exercise into your busy day.
1. Get a training buddy
One of the best ways to stay motivated is to partner up. Whether it's a work colleague, your husband/wife, a friend, or a family member, working out together can make things more fun and interesting. Not only this, but if you have someone to be accountable to and someone who you will let down if you skip your session, you'll be more motivated to get that training session done!
2. Utilise playtime
When it's your child's playtime, get involved and burn some calories! If you have an energetic toddler, run around with them by playing adrenaline-fuelled games that involve running or chasing. If your children are a little older, find games where you can both get active, especially in the garden if it's summer time as there are lots of benefits to training outdoors.
3. Try dancing
Dancing is something that burns a lot of calories, will get you up and active, and can be very fun! If your children are very energetic, put on some music and dance away. This will not only help them burn off that extra energy and get you moving, it can be a great bonding experience.
4. Swap your car for walking or cycling
By combining your errands with exercise, you can make the time to get active without compromising any of your daily activities. Try walking or cycling to the shops instead of driving, or walking your children to school. It may be easier than you think to get around without your car!
5. Exercise before you start your day
By getting up 30 minutes earlier than usual, you could fit in an entire workout and start your day right. There are lots of workouts you can do in under 30 minutes, like this 5-minute punchbag workout, 10-minute tabata workout, or this 20-minute home workout. Even a short workout is better than no workout at all, and it'll energise you for a productive day. If you don't want to get up earlier than you already do, try this lunchtime HIIT workout instead.
How can a stay at home mum lose weight?
There are lots of tips and tricks to losing weight if you are a stay-at-home parent. Follow these dos and don'ts to make sure you're staying healthy while at home with the little ones.
1. Don't eat anything you wouldn't feed to your kids
There are lots of things you wouldn't feed to your children because the salt or sugar content it too high, so why feed them to yourself? A good rule of thumb to follow is that if you wouldn't give it to your child because of the ingredients, you should avoid it yourself too. Stick to whole foods and try to avoid anything overly processed or pre-packaged.
2. Don't snack mindlessly
If you find yourself in a rare moment of calm when your child is playing happily alone or watching a television show, it can be tempting to mindlessly eat food that you don't really need. Avoid temptation by not having snacks in the house, and stick to eating at set times.
3. Do make mealtime an occasion
If mealtime is an occasion to look froward to when you eat together with your kids, you'll be less likely to have an unstructured day. Try to have at least one meal a day together as a family where you sit at a table and focus on what you're eating, rather than grabbing whatever is nearby because you're so rushed off your feet. This might mean deliberately making time for it in your day, but it will be worth it ultimately.
4. Don't eat through stress
Being at home on your own with the kids all day can get pretty stressful. If tempers raise and tantrums ensue, make sure you're not reaching for food as comfort. Comfort eating is something that many of us do without realising and can be an almost impossible habit to break. As above, not having any temptation in the house will help with this and always count slowly to 10 before you eat a snack so that you're not eating it out of a stressed panic.
5. Do make food fun and creative by getting the children involved
Getting your kids to help in the kitchen is a fantastic way to bond and to help them develop vital skills for later in life. Let them get creative by coming up with new recipes and help them with the cooking. If you really want sweet treats, bake cookies or cupcakes together so that you really feel you've earned them and can have fun in the process.
Working mom workout routine
If you have kids at home or are pregnant, try this working mom home workout routine by Sundried ambassador Carly Newson.
We often read about living a healthy lifestyle and there are countless 'lifestyle bloggers' making a fortune from advocating this way of life. But what actually is a healthy lifestyle? And how can you live a healthy lifestyle?
Why is having a healthy lifestyle important?
A healthy lifestyle is all about the choices you make regarding your daily habits. Do you slump on the sofa and eat an entire packet of biscuits when you get home from work or do you go for a run and eat a healthy dinner? These daily choices determine whether you're healthy or not, and can affect nearly every aspect of your life. Not only will you feel better mentally, living a healthy lifestyle will lower your risk of developing chronic illnesses and diseases meaning you are physically healthier too.
The benefits of living a healthy lifestyle
- Reduced risk of developing chronic illnesses and diseases
- Improved mood and brain function
- Improved work performance and concentration
- Better self-confidence and happiness
- Improved appearance due to better quality skin and hair
- Improved relationships
- Reduced frequency of minor illnesses such as common cold
- Improved immune system
How can I change to a healthy lifestyle?
Probably the most obvious thing to address when changing to a healthy lifestyle is improving your diet. For a lot of people, the first thought is to make a complete overhaul and take extreme measures such as doing a detox or following an extreme diet. However, this is not a viable or sustainable way of changing to a healthy lifestyle. Consistency is key, so you need to make your changes for life and make sure you get into daily healthy habits that you can stick with long term. Take control of your diet by learning about macronutrients and how counting them can help you achieve your weight loss goals.
Eating a snack or a treat every now and then is also part of living a healthy lifestyle, as a restricted diet is not healthy and not sustainable. Balance is important, so make sure you don't remove entire food groups from your diet.
One way to improve your diet is by going vegan. This can be fairly extreme, so make sure you do your research first, and it certainly isn't suitable for everyone. Find a healthy diet that works best for you and your unique needs and you'll be well on your way to having a healthy lifestyle.
- Eat plenty of protein
- Limit unhealthy foods but still allow a treat from time to time
- Limit processed foods
- Cook from scratch wherever possible
- Do not take extreme measures to lose weight
When changing to a healthier diet, many people tend to neglect what they drink and focus only on what they eat. You could be drinking lots of sugar in your drinks if you enjoy branded soft drinks, and there are even worse health effects associated with drinking large volumes of alcohol. If your lifestyle currently consists of going out drinking with friends every weekend, or drinking regularly as part of your daily routine, this is not healthy. In order to change to a healthy lifestyle, you will need to reduce or even eliminate altogether the amount of alcohol you drink. There are many benefits of giving up alcohol or even just drinking less, such as better skin, reduced risk of cancer, and improved mood. Not to mention no more hangovers!
- Limit sugar drinks
- Limit energy drinks
- Reduce or eliminate alcohol consumption
- Drink more water
Third in the pecking order of living a healthy lifestyle after diet and drinks is sleep. If you have poor quality sleep or do not get enough each night, your health will deteriorate quickly and you will have a poor quality of life. The average healthy adult should aim for an absolute minimum of 6 hours each night, but 8-10 hours is optimum for healthy brain function and performance.
Not only is it important for your daily functions, sleep is important for recovery too. If you do a great workout at the gym or go for a long run or cycle, having a good night's sleep is vital for recovery so that your muscles can grow and your tissue and immune system can stay healthy.
Not getting enough sleep is not the only unhealthy habit you may have; the quality of your sleep is important too. If you sleep with a television or music on, this is not conducive to a good night's sleep and it will mean your hormones are negatively affected. If you are continuously awoken throughout the night by loud noises, a baby crying, or a snoring partner, you will definitely suffer from bad moods and lack of concentration the next day. You can track your sleep using a fitness tracker or wearable to analyse the quality of your sleep and see if you are constantly being disturbed throughout the night. Getting a good 10 hours of high quality sleep every night is key to living a healthy lifestyle. Additionally, you cannot 'catch up on sleep' at the weekend - you have to be consistent!
- Try to get 8-10 hours sleep every night
- Don't try to catch up on sleep at the weekend
- Get into a consistent sleep routine by going to bed and waking up at the same time 7 days a week
- Eliminate disruptions to your sleep by not sleeping with television or music on
We spend a lot of our time at work, so your healthy lifestyle needs to translate into the office as well as at home. If you can, try to work out while at work, as working out at work can help prevent health issues such as obesity, diabetes, and heart disease. If you sit at a desk all day, try to get up and walk around every hour and if you have a manual job where you are on your feet all day, make sure you take rests.
There is lots of advice out there on how to workout at work and it is easier than you think. By following healthy work habits, you will greatly improve your chances of benefiting from a healthy lifestyle.Try to avoid snacking and avoid the temptation of all the unhealthy food in your workplace! Bring a homemade lunch with you each day so that you can control your portions and know exactly what you're eating.
- Get up and stay active while at work
- Avoid temptation by bringing your own food to work
External factors (family, friends, stress)
After all is said and done, there will always be external factors that you cannot control and which can undo all your hard work. If your home life is hectic and stressful, there is not much chance that you will be able to live a fully healthy lifestyle. Try to address the things that are causing you to have bad habits, such as grabbing a ready meal because you don't have time to make a healthy dinner or not getting enough sleep because of stress.
There are ways to manage depression which don't involve going to see a therapist, such as meditating, doing vigorous exercise, and finding a new hobby. All of these are very important for living a healthy lifestyle, and can make a huge difference to your well being. You can manage stress with exercise by going for a long run to clear your head or taking your frustrations out at the gym.
Whether it's being able to keep up with your children and grandchildren or just because you want to live and long and healthy life, we all strive to find the 'secret' to staying fit and healthy. Your inspiration might be Elle Macpherson looking and feeling flawless at 53 or a grandparent who is completing Ironman races. Sundried asked our athletes, coaches, and personal trainer ambassadors what their 'secret' to staying fit and healthy is, as these are the people who eat right, train, and get results no matter what and are inspirational to all of us.
James Griffiths, Personal Trainer
"Consistency and never relying on someone else to motivate me to train. It's my responsibility."
Thomas Hill, Personal Trainer
"I focus on the long term. I want to be swinging kettlebells, deadlifting and doing handstands when I'm 90 as well as running rings around my grandchildren!"
Paul Suett, Team GB Triathlete
"Just simply eating well and getting a good nights sleep every night, I make sure I get a minimum 9 hours a night and then I feel recovered to train the next day."
James Eastwood, Ultramarathon Runner
"Foam rolling for me."
Mark Griffin, Triathlon Coach
"Learning to interpret and recognise the individual warning signs your body gives you and reacting accordingly."
John Wood, Team GB Triathlete & Coach
"Doing things that you enjoy. You'll maintain habits far better if you want to do them, or want to eat those things."
Alice Hector, Professional Triathlete
"I've got to have a goal to work towards - my focus and motivation decline rapidly without one!"
Garrett Turbett, Paratriathlete
"Having a goal I truly want to achieve. It needs to seem ridiculous and out of reach, otherwise I just can't get excited!"
Pollyanna Hale, Fit Mum Trainer
"It's a boring answer but it's consistency. Doing the little things, every. single. day. workout. eat veg. eat protein. drink lots. sleep enough. don't eat too much junk, but don't cut it out for ever. rinse and repeat."
Luke Elgar, Triathlete
"Training with people you enjoy spending time with!"
Rowan Mills, Personal Trainer
"Move often and well, 80/20 rule, 45 now and still feeling good."
If wintry conditions prevent you from running outside, the treadmill might be your only option. While this is rarely a good thing (although some athletes actually prefer the treadmill!) you can still have a good workout and get those miles in.
Use heart rate data
Heart rate training is a great way to maximise results and be able to get more out of your training session. By using a fitness wearable that incorporates heart rate tracking, you will be able to monitor your heart rate throughout the workout to make sure that you are working hard enough! A lot of heart rate trackers will allow you to do a VO2 max test and even an FTP test which will give you your personalised heart rate zones and this will help you to identify where you want to be when you're running.
Do hill repeats
If you live in a flat area, the treadmill can be your only opportunity to get some hill training in, so make the most of it! Hill training as well as sprints are vital for getting faster at running and improving your overall fitness. Pounding the pavement for mile after mile is good for acclimatising your body to endurance, but hill work and sprints will improve your overall form, not to mention the fact it'll save you when you inevitably hit a hill during your race!
Try Fartlek training
Fartlek may sound like a hilarious word to us English speakers, it's actually a very important method of training. From the Swedish meaning 'speed play', Fartlek training refers to a type of interval training when you mix up the speeds and intensities randomly. Most types of interval training will have you doing the same repeats, such as 30 seconds on, 30 seconds off. However, in Fartlek, the idea is to keep your body guessing and change it up every time, so you might sprint for 40 seconds, then walk for 20 seconds, then jog for 50 seconds, then sprint again for 30 seconds and so on. The more random the better, as this will stop your body from adapting and will help you see better results.
Don't get distracted
You'll see at lot of people at the gym who will sit back on a stationary bike or walk on a treadmill with a book, magazine, or even a film in front of them. While the logic of this is sound, it is not conducive to a good workout. If you are focussed on something else, you won't be focussed on your training. You need to concentrate on your running, listen to your body, and push hard to get results. If it feels easy, it's not working!