DC-based trainer, Mark Wolf, dishes on how to
get toned arms perfect for pairing with slinky dresses and tanks. Inspired by the first lady, this workout helps you flex those fierce
A Favorite Workout:
- Warm up appropriately to avoid injury.
- Perform all 4 Strength Circuit exercises, then rest about 60-90 seconds.
Repeat the Strength Circuit 2-3x. Remember to push yourself.
- Cardio should be done at 90% intensity.
- Perform all Cool Down core exercises immediately after.
- 5 min jog on treadmill or outside
- Pushups - 15 reps (use body weight)
- Walking Lunges – 20 reps (use body weight)
- Swiss Ball Dumbbell Press – 15 reps (10-20 lb weight)
- Med Ball Pushups – As many as you can do! (body weight)
- Lat Pull Downs – 15 reps (40-50 lb weight)
- Band Curls/Tricep Extension – 15 reps (Med Band)
- Intervals – 30 sec. on, 30 sec. off for a total of 10-15 minutes
Cool Down: (Perform each move, then repeat)
- Pushup Position Plank: 60 seconds
- Bosu Plank Pushups – 8 total
- Bicycles – 20 reps
If you would like more detail on how to properly execute a given
movement, please visit the exercise list to watch the video how-tos.
"All dreams come true if we have the courage to pursue
It’s all about having fun.
Enjoy exercise. If you're
not enjoying it then you are much more inclined to skip a workout. If you
enjoy something, you try to replicate that enjoyment…so go have fun working
Workout Gear: Under Armour
shorts and tops, paired with Nike shoes. Keeping things simple makes picking
what I wear very easy; I can’t tell you how many blue t-shirts I have.
Workout Song: I listen to
"caffeinated country" on Iheart radio or the "Eminem" station.
Both have fast paced songs to keep you amped to workout.
Instructor Bio: Army
Sports were an integral part of Mark’s
youth. He participated in football for over 8 years, wrestling for 12, and ran
track throughout high school. Mark even had a short lived season as a Semi-Pro
Football player with the Florida Regulators. This active lifestyle engrained
fitness into Mark’s everyday routine. In 2010, he headed to Iraq as part of his
8 years serving in the US Army. Mark continued to spread his love of fitness,
leading troops in group fitness, which he then carried into his career at
Gold’s Gym. Mark strives to be functionally
fit and pushing his body past any mental limitations. “The mind will quit long before your body
does” is a quote he lives by and looks to instill into everyone he meets.
In following this training plan, you accept full
risk and responsibility of personal safety and well-being.