Arm Work Out

This month, Coach Brian demonstrates four exercises for strengthening your arms, and goes through a short, intense Tabata-style work out. Four Exercises to Strengthen Arms For the first three exercises, you’ll need two weights, or you can use two water bottles.
  1. Bicep Curl:isolates the bicep. Your elbows should be a little back, slightly behind the midline of your body. Bring the weights all the way up to your shoulder level. Keep your chest up, and focus on using your bicep muscles.
  2. Bicep Curl and Shoulder Press:after you bring the hands up at the end of the bicep curl to your shoulders, you’ll bring your hands up above your head.
  3. Tricep Curl:you’ll be dropping the weight down behind your head, and raise the weights all the way up, extending your arms as far as they will go. Aim for a full extension.
  4. Tricep Chair exercise:Use a chair or bench, place hands on the edge of the chair, holding yourself up with your hands. Drop your bottom straight down towards the ground. Tip: if you’re not very strong, bring your legs closer to the chair.
Helpful Tips
  • If you’re not getting a burn when you repeat, you need a heavier weight.
  • Try to keep up with Coach Brian’s pace, or exceed it if you can!
  • You can’t spot-reduce fat, but you can tighten and tone your muscles.
What is a Tabata-style Workout? This workout protocol is short and intense:
  • 20 seconds high-intensity
  • 10 second rest
  • Repeat this sequence 8 times

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12 comments on “Arm Work Out
  1. Sine says:

    I would love to see some stretches that target the muscle groups worked in each tabata workout.

  2. Ok.. so got weights for my birthday.. can do all the exercises except the chair one..my body is wider than my chair so physically its impossible for me to hold the chair and lower my body using my airms.. does it matter if I miss this one.. is there an alternative?

  3. Diane Counts says:

    Hi Brian
    I am new to the site. Is there any way to view the other tabata exercises for other body parts? Or do you highlight a different area each month, then they are gone?

    • Coach Brian says:

      Hi Diane,
      sorry for slow reply.
      I have done a few different videos where I target a specific muscle group or group of muscles.
      Let me know if there’s any in particular you’d like me to do.
      All the best,
      Brian

  4. CandiceP says:

    Did my first tabata workout today. Awesome stuff and for the first time in my life when it comes to exercise, I actually, unbelievably, finally think I’m able to maintain this. Thanks!

  5. princebee36@hotmail.com says:

    Hi Brian
    I love the arm exercises and was grateful for the hip ones but since doing the hip stretches which really helped my sciatic nerve, I have developed groin strain. Could it be from the stretches and do you have any ideas on how to fix that discomfort please? I am 62. Best wishes for a great 2013 from Brigitte

    • Brian says:

      Hi Brigitte, bit hard to say however the groin strain could be from the Hip Flexor stretch. How about leave that one for a while and keep me posted. Really glad to hear the sciatica has been helped.
      Happy New Year!

  6. Lesley says:

    Hi Brian

    Loving this new workout. Is there anyway we can download the workouts in some way or have a short cut to them? I video them on my iphone so i can get to them quickly without having to log on to my computer but to have them in a download form would be great.

    Thanks Lesley

    • Brian says:

      Hi Lesley,
      we are working on having that option available as I understand many of you have to login each time to use them. Not very practical. Stand by please…thanks for your feedback, and really happy you’re into your training. Well done!