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![Seven Day Arm Blast Workout + recovery shake #PowerInProtein #easbrand [ad]](https://i2.wp.com/aisforadelaide.com/wp-content/uploads/2016/05/231.jpg?resize=683%2C1024&ssl=1)
Ok, mamas, this one is for us!
I’ve been FAR too sedentary this winter, and am just getting over my franctured hand/pinky, and I’m feeling it all over- the problem comes through in pictures the worst- in my face (which is even more round that usual) and my arms, which, along with being pale (I’m a BIG fan of natural glow) are not toned.
I’m not looking to be Madonna ripped, but I pride myself on my strength- carrying multiple kids, almost easily, is something that I love to do, but even that workout isn’t enough. I used to wonder how I wasn’t losing weight when I’m always running from one place to another, but the truth is, parenting is like running sprints- short bursts of energy that don’t keep the heart rate up enough to burn. This leaves me needing to do more with not a ton of time to myself… so I opted for a 7 day challenge!
![Seven Day Arm Blast Workout + recovery shake #PowerInProtein #easbrand [ad]](https://i0.wp.com/aisforadelaide.com/wp-content/uploads/2016/05/7-Day-Arm-Challenge.jpg?resize=410%2C1024&ssl=1)
Click to print!
So… what’s the plan?
1. DRINK MORE WATER! My goal is a half gallon a day. every. single. day. To aid in my goal, I’m using my 22oz glass water bottle. If I drink 3 a day, I’ll be just a pinch above a half gallon.
2. EAT BREAKFAST! I seem to have an issue eating in the morning.. so my goal is to simply DO IT! Setting a small goal of just one yogurt every morning is a start! How do you eat breakfast every day?
3. WERK IT! I’ve created a simple series of exercises for the next 7 days that need NO gym equipment… and can use your kids! I am hoping they will join me, but more than that, I’m hoping to see some results! Typically, I do try to run (at least) a few miles a week with the girls, but I’ve found that does nothing for my arms… just sayin’.
4. RECOVERY! Having the right recovery is SO important. Personally, I rely on the right post-workout fuel in EAS® 100% Whey Protein Powder. Whey protein is fast digesting and perfect for after a workout to replenish and start rebuilding muscle.
![Seven Day Arm Blast Workout + recovery shake #PowerInProtein #easbrand [ad]](https://i0.wp.com/aisforadelaide.com/wp-content/uploads/2016/05/The-Lilypad.jpg?resize=940%2C788&ssl=1)
Getting my workout done in the morning means I also am for sure going to get my breakfast in, with the perfect breakfast protein shake. Check out my daily arm workout… then recover with the perfect amount of protein with my recipe for a chocolate-almond-coconut shake!
So join me for the next 7 days and follow #PowerInProtein for more fitspo! If you’re unsure of what each exercise is, please watch my video below- check it out!
These exercises are great to incorporate your child, or if you get your sweat on when the kids are sleeping, grab a weight ball (mine is 12 pounds) and get started! Repeat the day’s sets 3 times with little rest in between each exercise and about 1 minute between sets.
Day 1:
Curls, 5
Presses, 5
Hold, front, 30 seconds
Hold, up, 30 seconds
Tricep-plank push-ups, 7
Plank, 15 seconds
Day 2:
Curls, 7
Presses, 7
Hold, front, 30 seconds
Hold, up, 30 seconds
Tricep-Dips, 12
Push-ups, 5
Plank, 15 seconds
Day 3:
Curls, 10
Presses, 10
Hold, front, 45 seconds
Hold, up, 45 seconds
Tricep Dips, 12
Tricep-plank push-ups, 7
Day 4:
Curls, 10
Presses, 10
Hold, front, 45 seconds
Hold, up, 45 seconds
Tricep-plank push-ups, 7
Plank, 20 seconds
Day 5:
Curls, 12
Presses, 12
Hold, front, 60 seconds
Hold, up, 60 seconds
Tricep Dips, 15
Tricep-plank push-ups, 10
Day 6:
Curls, 15
Presses, 15
Hold, front, 60 seconds
Hold, up, 60 seconds
Tricep Dips, 20
Triep Push-ups, 10
Push-ups, 10
Plank, 25 seconds
Day 7:
Curls, 15
Presses, 15
Hold, front, 60 seconds
Hold, up, 60 seconds
Tricep Dips, 25
Push-ups, 10
Plank, 30 seconds
![Seven Day Arm Blast Workout + recovery shake #PowerInProtein #easbrand [ad]](https://i2.wp.com/aisforadelaide.com/wp-content/uploads/2016/05/Chocolte-Almond-Coconut.jpg?resize=1024%2C512&ssl=1)
Ready to recover? Head out to Walmart and scoop up some of the newly improved EAS® 100% Whey Protein Powder in chocolate, sliced almonds, and coconut milk.
![Seven Day Arm Blast Workout + recovery shake #PowerInProtein #easbrand [ad]](https://i1.wp.com/aisforadelaide.com/wp-content/uploads/2016/05/walmart-powerinprotein-aisle.jpg?resize=549%2C716&ssl=1)
- Chocolate EAS® 100% Whey Protein Powder, 2 scoops (1 serving)
- 1/3c coconut milk
- 1/4c almond slivers
- 1c cold water
- Hand-full of ice
- Put water into your shake cup
- Add EAS® 100% Whey Protein, almonds and ice
- Add coconut milk
- Mix in a personal blender until smooth and enjoy!
![Seven Day Arm Blast Workout + recovery shake #PowerInProtein #easbrand [ad]](https://i1.wp.com/aisforadelaide.com/wp-content/uploads/2016/05/bistro.jpg?resize=683%2C1024&ssl=1)
Ready to join me? I’ll post my results next week… but my current arm measurements are:
Left bicep–> 11¼”
Right bicep–> 11¾”
Let’s get our summer arms ready!!!
Thanks for the complete workout. I will
Save this for summer when I miss my classes due to kids stuff
Get it done!!
Wow. This is intense. You seem to be keeping a nice pace.
Try it out this week! I am sure you will rock it!
I have yet to add shakes to our fitness routine, but we have friends who swear by them. Yours looks good enough to have, exercise or not!
It really is!
This looks like a great challenge. I need to start incorporating protein shakes into my routine.
It will totally pay off!
Ah, thank you for this! In my ever-changing pregnant self, I’ve noticed a bit of flab on my arms that I’m not too thrilled with. This should take care of that!
I hope you rocked it!
Holy moly! You’re not just using the word challenge as a good title. That sounds super freaking hard!
Did you try it out!?
I love the combination of chocolate, almonds & coconut… reminds me of a candy bar!
[client]
It is SO good!
My wife has been looking for an upper-body workout ever since she became a nurse (understandably, she has to move a lot of patients, and arm workouts would work wonders for her).
Oh good! I hope this helps her out!
As someone who is in the gym 4-5 times per week, a good recovery shake is crucial. Toned arms are always nice, especially during tank top season.
My arms are in such need of a tone up. Summer is almost here and my arms are not looking there best, thanks for this.
This challenge is bound to help!
Oh how I want to tone my arms & do tanks! Thank You for the great tips!!!
I hope you rocked the challenge!
Ugh, my arms are horrible. I totally have the bye-bye arms. I need to get on this. Thanks so much for the push!
Arms are always hard for me!
You look amazing and check out those guns. Go girl! 🙂 I should try this challenge!
Get at it!!!
This chocolate-almond-coconut shake looks so delicious. I will have to get the ingredients i need to make some to try.
You’ll love it!
This is a great challenge for me to try. I will have to start tomorrow. That shake looks delicious.
Get it!!!
This looks like it would hurt! I need to work my arms for sure, can’t wait to try it!
No pain, no gain! Right?
You’re amazing! I’m planning to have a workout this week and I’d like to add this on my workout routine.
I hope you rocked it with me!