Want arms like your favorite celebrity? Maybe you want to have superhero status? Or perhaps you just want to strut your stuff down the sidewalk (why not, we all walk on a sidewalk-right?!) You too can train like a superstar to look and feel your best.
There are 5 workouts in the Mega Moves Series:
Mega Leg Moves
Mega Core Moves
Mega Arms
Mega Cardio Moves
Total Mega Body
These workouts are designed to focus on a specific area for a targeted challenge. Once you have learned them all, feel free to combine the workouts to vary your routine.
This is the fourth blog of the series, so if you’re just joining in now, take a moment to review the important principles in the first blog; ‘Mega Moves for Mega Form: Part 1’. That will get you up to speed to understand how this Mega Moves Series works.
LINKS TO THE SERIES:
MEGA MOVES FOR MEGA FORM
WORKOUT 1: MEGA LEG MOVES
WORKOUT 2: MEGA CORE MOVES
No shoes required! This style of workout is typically performed barefoot.
Use of sticky socks will help to preventing slipping, but are not required.
The workout is performed in a timed circuit, NOT reps
Always adjust the incline to accommodate your strength level.
Dynamically warm-up your muscles then proceed directly into the Mega Core Circuit
Perform each exercise SLOWLY for 60-90 seconds on one side if it’s a unilateral movement. Repeat the second set on the other side in the same manner. (This is considered 2 complete sets.)
Do what you can in the amount of time. It’s not a race.
Choosing your timed interval sets:
60 seconds/ exercise = 5 minutes on 1 side
90 seconds/ exercise = approximately 8 minutes on 1 side
Suggested: Start with 60 seconds, if you need a challenge or have more time, do 90 second intervals.
Total workout time with warm-up, 4 complete sets, at 60 seconds/ exercise will take approximately 25 minutes. Add additional sets if you have more time or use the 90 second timed interval formula form 2 complete sets with longer performance time…you decide!
The exercises are meant to challenge your muscles and condition them by utilizing a super slow and heavy resistance mode.
Pace yourself and move with a slow grace.
TIP:I suggest printing or writing this workout on a board so that you know what exercise comes next and it flows smoothly for the timed intervals.
MENTIONABLE: :The arm exercises have the same names for both the “megaformer” & Total Gym.
ACCESSORIES NEEDED:Cables
Timer to clock each exercise
KEY:
TG = Total Gym
GB = Glideboard
Suggested Incline: Low -Medium
Face the vertical tower and place hands on the GB for the following plank & core work
Set your timer & get at it!
Minute 1: Slow Plank Tucks
(hold a straight arm plank and tuck the core, hold, release, repeat)
Minute 2: Forearm Plank Taps
(hold a plank and alternate toe taps to the sides)
Minute 3: Forearm Plank Hip Taps
(hold a forearm plank and alternate hip taps to the GB)
Minute 4: Slow Incline Push-ups
(perform slow, controlled push-ups on the incline)
Minute 5: Slow Pullover Crunch
(connect cables, perform basic pullover crunch)
Cables attached, Medium incline
1. ‘Tricep Extension’
Goal: Strengthen, tone, and sculpt arms… (firm up the extra ‘flappy’ part)
Targets: Tricpes, shoulder stabilization, and core
Incline: The higher the incline, the harder the work load in the upper body.
2 Options:
1. Facing the vertical column:
Anchor down with both cables and sit or kneel on the GB.
Bend the elbows to 90 degrees and keep hugged to the torso. Extend the arms out slowly and back to 90 degrees.
If bending bothers your elbow joint, keep the arms straight when extending.
2. Facing away & supine:
Straddle the GB with both cables in hands. Anchor down and sit at the bottom of the GB. With tension in the cables, roll down to supine and place feet on GB (lift them into 90 degrees for an added core challenge).
Extend the arms at chest level.
Slowly bend the elbows bringing your knuckles towards your head and extend to repeat.
2. ‘Chest Press’
Goal: Develop upper body strength and muscle definition.
Targets: Chest, shoulders, extremities, wrists, coordination, core stabilization
Incline: The higher the incline, the harder the work load in the upper body.
2 Options:
1. Seated or kneeling:
Face away from the vertical tower with both cables in hands.
Anchor down to sit or kneel on the GB.
Bend the elbows parallel to floor with palms facing down and hands positioned at chest height.
Press the arms out and in from chest. Any angle works for variations.
Advanced option: High kneeling. Requires core balance and stabilization.
If bending bothers your elbow joint, keep the arms straight when extending.
2. Supine bridge:
Face away from the vertical tower with both cables in hands.
Straddle the GB with both cables in hands. Anchor down and sit at the bottom of the GB. With tension in the cables, roll down to supine and place feet on GB.
Extend the arms at chest level and extend the hips into a bridge position.
Perform the chest press exercise.
Advanced option: extend 1 leg to create a core balance challenge.
3. ‘Bicep Curls’ Goal: Sculpt and define sleek arms Targets: Biceps, shoulder stability, wrists, coordination, core Incline: The higher the incline, the harder the work load in the upper body.Face the vertical column with both cables in hand.
Anchor down to sit or kneel on the GB.
Bend at the elbows to perform slow bicep curls.
Advanced option: High kneeling. Requires core balance and stabilization.
4. ‘Quadruped Row’
Goal: Strengthen the core and extremities
Targets: Core region, lower-middle-upper back, shoulder mobility, extremities, coordination, balance
Incline: The higher the incline, the harder the work load in the upper body.
Face the vertical column with 1 cables in hand.
Anchor down to a quadruped position on the GB.
Once you are positioned and feel balanced, extend the cable arm and the opposite leg with the toe resting on the GB for balance.
Perform a single arm row while maintaining the quadruped position.
Advanced option: lift the extended leg off the GB for an added balance challenge.
All reps are performed on 1 side for the entire set. (do opposite side on 2nd set)
Repeat this motion slowly for the desired time.
5. ‘Lat Raise/ Chest Fly from V-sit’
Goal: Chisel the entire upper body and core
Targets: Chest, shoulders, extremities, core, balance, coordination
Incline: The higher the incline, the harder the work load in the upper body.
Face away from the vertical tower with both cables in hands.
Straddle the GB, anchor down, and sit towards the middle of the GB. Positioning will vary depending on torso and limb length).
With tension in the cables, angle the torso into a v-sit position with feet on GB.
Extend the arms to chest level and below shoulder height.
Maintaining the v-sit, slowly open the arms to a lat raise or a chest fly.
Advanced option: lift the feet off the GB to balance in the v-sit.
Repeat this motion slowly for the desired time.
*REPEAT WHOLE SEQUENCE & PERFORM #4 ON THE OTHER SIDE*
Be sure to check out the video to see how these Mega Arms are performed on your Total Gym.
Stay tuned for the next Mega Cardio Moves workout in the series!
Best,
Maria
www.groovysweatstore.com
@GROOVYSWEAt
MEGA MOVES SERIES
The mega moves series will challenge your body to accomplish your ultimate fitness goals. It’s designed to strengthen, lengthen, tone, and burn maximum calories in minimal time. Combine these routines along with a consistent clean diet to achieve optimal results.There are 5 workouts in the Mega Moves Series:
These workouts are designed to focus on a specific area for a targeted challenge. Once you have learned them all, feel free to combine the workouts to vary your routine.
MEGA MOVES METHOD REVIEW
Understanding how to master the method and implement it on your Total Gym will make all the difference in your workout, as well as the results you ultimately produce.This is the fourth blog of the series, so if you’re just joining in now, take a moment to review the important principles in the first blog; ‘Mega Moves for Mega Form: Part 1’. That will get you up to speed to understand how this Mega Moves Series works.
LINKS TO THE SERIES:
MEGA MOVES FOR MEGA FORM
WORKOUT 1: MEGA LEG MOVES
WORKOUT 2: MEGA CORE MOVES
MEGA MOVES WORKOUT: MEGA ARMS
Feel armed and dangerously sexy with this powerful arms definition workout.GEAR:
DIRECTIONS:
WORKOUT TIME:
RESISTANCE & SPEED:
TIP:
MENTIONABLE: :
ACCESSORIES NEEDED:
KEY:
TG = Total Gym
GB = Glideboard
WARM-UP: 5 min.
Minute 1: Slow Plank Tucks
(hold a straight arm plank and tuck the core, hold, release, repeat)
Minute 2: Forearm Plank Taps
(hold a plank and alternate toe taps to the sides)
Minute 3: Forearm Plank Hip Taps
(hold a forearm plank and alternate hip taps to the GB)
Minute 4: Slow Incline Push-ups
(perform slow, controlled push-ups on the incline)
Minute 5: Slow Pullover Crunch
(connect cables, perform basic pullover crunch)
MEGA ARMS: approx. 20 min.
Timed: 60-90 seconds per exerciseCables attached, Medium incline
1. ‘Tricep Extension’
Goal: Strengthen, tone, and sculpt arms… (firm up the extra ‘flappy’ part)
Targets: Tricpes, shoulder stabilization, and core
Incline: The higher the incline, the harder the work load in the upper body.
2 Options:
1. Facing the vertical column:
2. ‘Chest Press’
Goal: Develop upper body strength and muscle definition.
Targets: Chest, shoulders, extremities, wrists, coordination, core stabilization
Incline: The higher the incline, the harder the work load in the upper body.
2 Options:
1. Seated or kneeling:
2. Supine bridge:
3. ‘Bicep Curls’ Goal: Sculpt and define sleek arms Targets: Biceps, shoulder stability, wrists, coordination, core Incline: The higher the incline, the harder the work load in the upper body.
4. ‘Quadruped Row’
Goal: Strengthen the core and extremities
Targets: Core region, lower-middle-upper back, shoulder mobility, extremities, coordination, balance
Incline: The higher the incline, the harder the work load in the upper body.
5. ‘Lat Raise/ Chest Fly from V-sit’
Goal: Chisel the entire upper body and core
Targets: Chest, shoulders, extremities, core, balance, coordination
Incline: The higher the incline, the harder the work load in the upper body.
*REPEAT WHOLE SEQUENCE & PERFORM #4 ON THE OTHER SIDE*
Be sure to check out the video to see how these Mega Arms are performed on your Total Gym.
Stay tuned for the next Mega Cardio Moves workout in the series!
Best,
Maria
www.groovysweatstore.com
@GROOVYSWEAt
