I want to start by saying that I’m completely flattered to have so many requests to do an “arm” workout post.    I eat up every single compliment I get on my arms and when I had my feature day on Another Mother Runner I think I got more “How can I get your arms?” then “How can I run like you?”  I’m not sure how to feel about that but hey, I take all compliments freely and try not to read too much into anything.

Before I squash all of your thoughts on getting arms of steel I want to set you up to fail set your expectations.  The good thing about having sculpted arms is that no one hardly notices all the hair I have on them.  Yeah, it’s pretty disgusting but I’m Cuban and Italian.  The only thing I have more of then hair is temper.  At least I can invest in a good bottle of Nair for the arm hair.

Stop trying to look at my arm hair!  Amazingly you can't see it in this photo.

Stop trying to look at my arm hair! Amazingly you can’t see it in this photo.

Now, where was I?  Ah yes, the trifecta of getting great arms:

1.  Have good genes.  Yes, I work my ass off to achieve a certain level of fitness and, therefore, defined muscles but I also build muscle easily.  Most people think I lift a lot of weights but the truth is I only do a strength workout once a week by teaching a Power Sculpt class.  I don’t lift heavy weights either.

2.  Eat right.  This is probably the single most important thing.  I don’t eat crap.  Ever.  I drink wine, and occasionally beer, and here and there I eat french fries or a decadent dessert but I never eat junk.  How do I define junk?  Processed food of any kind.  Fast food.  Soda.  Soda is the mother of all crap.  You’re probably better off smoking then drinking soda.  I firmly believe in everything in moderation and I would never suggest to make any food off limits but these are my limits.  Having a “clean” diet gives you a lean, mean, definition machine for a body.  If there’s any “secret,” that’s it.

3.  Work out like an animal.  I already said I don’t really lift weights but when I do, I go hard.  I also do a lot of body weight exercises like mountain climbers, planks, push-ups and side planks.  Obviously I also run a lot.  Think about what you’re doing with your arms when you’re running.  They’re lifted in a “L” position and pumping back and forth for literally hours at a time.  That’s work.  I also recently started biking a lot more and I teach two cycle classes a week which is more upper body work.  If you have a strong upper body it can carry you through the last horrid mile(s) of a run or race – or enable you to carry a child and a bag of groceries at the same time.  Your legs will always follow your arms and, if they’re strong, you’ll finish strong.

Now that you know the trifecta of Allie arms – let’s get to work!  You may notice I have some assistance on this one in the form of a healthy Miles.  Wonder twin powers – activate!




In case you want the written version:

Set your timer or GymBoss for 3 rounds of 30 second intervals


“Pick up the baby” or plank/lunge/bicep curl, alternating legs – 30 seconds

Plank and row, alternating arms – 30 seconds

Push-up with “T” lift, alternating sides – 30 seconds

Repeat the above for 3 round with no rest in between exercises or rounds.  Once you have completed three rounds, take a short break for 1 minute or less and on to round two!


Seated bicep curls with legs lifted – 30 seconds

Backward step-down to knees, step back up with arms overhead, alternating sides – 30 seconds

Tricep extensions with bent knees or standing on one leg – 30 seconds

Repeat the above for 3 round with no rest in between exercises or rounds.  Once you have completed three rounds, you can be done or you can start from the top! 

I hope you’ve enjoyed this episode of sweat with me!  You can find this video under VITA SWEATS as well as on my YouTube channel.  As always, let me know what you want to see next.  I’m thinking cardio kickboxing…