Joey Atlas

Simplified Fitness, Nutrition and Mindset for an Optimal Life

Fitness Expert

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Awesome Arm Building and Toning Workout with 8 Body-weight Arm Exercises

In this Sunday Sizzler Session I take you through one of the LIIT Circuit-Sets in my Arm Workout

Men and women of all ages can learn something valuable from this short segment

These are the 4 Body-Weight Arm Exercises I demo in the video:

1 – AV Bicep Pull-Ups
2 – Close-Grip Tricep Push-Off
3 – Side to Side Bicep Curl Pull-Ups
4 – AV Tricep Dips

Even if you don’t own a SCULPTABOD Home Gym yet, you can still do several of these exercises. For example, you can do the ‘Close-Grip Tricep Push-Off’ by using your couch or a sturdy ottoman, or even a thigh-level sitting bench, placed against the wall.

And if you’re a beginner, you can do that same exercise (Close-Grip Tricep Push-Off), by using your kitchen counter or something sturdy at a similar height.

Any questions about any of this, or the other exercises I mention, please post below, at the bottom of this page.

This is Circuit-Set #2, which I add to the one above, after the Candid Cam Video segment:

5 – Unilateral Dumbbell Tricep Extension on Swiss/Exercise Ball – iInstead of an “isolation” exercise, this actually becomes a total-body exercise with emphasis on the triceps).
6 – Unilateral Bicep Band Curls with Body Twist and Pause – Again, instead of an “isolation” exercise, this actually becomes a total-body exercise with emphasis on the biceps.
7 – Body-Weight Tricep Overhead Extension – Another total-body movement (LOTS of core engagement) with emphasis on tricep stimulation
8 – Unilateral Dumbbell Hammer-Curls with Staggered-Stance – I default to unilateral movements because the focus placed on one primary zone of the body while the rest of it is used to support the primary focus, has reduced many aches and pains, while bringing me better results, both visible to the eye and not visible to the eye (health, medical profile, vitals, etc…)

The combination of the elements I highlight in the video and in the summary notes on this page give way to the following:

1 – Shortened “workout” sessions – Instead of spending 90 minutes “in a gym”, I do all of my fitness training sessions at home, in less than 30 minutes (people who do “hit the gym like crazy” want to know my secrets and are a bit shocked when I share them).

2 – Less Chronic Aches and Pains and Less Acute Injuries

3 – More Enjoyment of Fitness Training

4 – Knowledge to replicate similar workouts, based on the key principles, when traveling for vacation, business, etc…

5 – Life-long consistency as a natural part of my lifestyle.

6 – Ability to participate in any activity I enjoy, or have the desire to explore (Stand-Up Paddle-boarding, Tennis, Mountain-Biking, Hiking, Kayaking, MakinLuv, etc…)

7 – Control over my health vitals and medical profile, hence my quality of life, and longevity (health/medical profile has improved each year for the last 3 years, without drugs, without surgery, without wasted effort).

Let what I share with you in the video and outline here, inspire you to action in your own journey of living your life with full vigor and vitality.

Enjoy the video, post any questions, comments of thoughts below and please do share this with anyone you wish, by using the ‘easy’ buttons below.

Your trainer for LIFE,
– Joey Atlas

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Cellulite Success Story Karie Lynn Visits Naked Beauty Author Joey Atlas

To put this post into stronger and more meaningful context, so you can get the most out of it, be sure to listen to The Fitness Whisperer Podcast Episode #8 here: Natural Cellulite Treatment Success, Fitness Simplified and a Mind-Shift Experience

Or you can listen to it right here by click play in this mini-player embed:

“I had an idea of Karie’s abilities, fitness level, and goals before she arrived so we were able to hit the ground running and actually did our first session in the late afternoon of the day she arrived…”

Here’s how our full training schedule panned out during the 5.5 day “Atlas 1-on-1 Personal Fitness Experience”:

1 – Karie Arrived Here in Jacksonville, FL from Minnesota Thursday Afternoon: We did a full Lower-Body Training Session; (see Assisted Pistol Squat Photo below) We also did a manual stretching/flexibility session.

2 – Friday: At 9:15am I dropped Karie off at the SCULPTAFIT Studio in Saint Johns, FL so she could try her first class and see what the “experience” is like as a participant. (She was quite surprised, as you may have heard in the TFW podcast Episode #8)

Later that same day (Friday Afternoon, before dinner, we did a Bodyweight Chest and Back Training Session on the SCULPTABOD Unit in the home gym room at the house.

3 – Saturday: Abs and Core on the SCULPTABOD Unit, 10 minute stretching/flexibility session; and a 15 Mile ‘Casual’ Bike Ride.

4 – Sunday: 20 mile Beach Bike Ride (Atlantic Beach & Neptune Beach, FL) (No resistance training this day).

5 – Monday: Another 9:15am SCULPTAFIT Studio Session for Karie. Later in the afternoon, we did a Shoulder Focused Workout at the house (see Rear Deltoid and Bodyweight Shoulder Press photos below)

6 – Tuesday: at 10 am we recorded The Fitness Whisperer Podcast Episode #8
..and then left for the airport around noon to get Karie there on time for her flight back to Minnesota.

Here are a few still shot from the Atlas Home Gym Studio Training Sessions we did at the house:

Karie Lynn Doing Freestyle Rear Deltoid Upper Back Dumbbell Raise
Karie Lynn Doing Freestyle Rear Deltoid Upper Back Dumbbell Raise
Karie Lynn Partial Bodyweight Shoulder Press on SCULPTABOD Unit
Karie Lynn Doing Partial Bodyweight Shoulder Press on SCULPTABOD Unit
Karie Lynn Doing Assisted Pistol Squat on SCULPTABOD Unit
Karie Lynn Doing Assisted Pistol Squat on SCULPTABOD Unit

A few other keys highlights and discoveries that were made and noted during Karie’s Fitness Visit

1 – She was extremely surprised at The Simple, but Super-Helpful, Healthy Cooking “lessons” that occurred in the kitchen. Karie was able to witness my some of my regular recipe combos, cooking shortcuts, and fitness food prep tactics that make living healthy so easy and enjoyable. (these kitchen/food lessons may become part of the “Atlas/SCULPTAFIT Optimum Wellness Retreat” later this year, or early in 2018)

2 – I rely VERY heavily on my Electric Tea Kettle (<= that is a very good one ) to boil water quickly and safely, several times a day for my teas, and some foods. Karie realized this one tactic alone will save her 20-30 minutes per day (maybe more), EVERY DAY. That adds up... to A LOT of time she gets back for herself. 3 – Mindset and how I “think about” how I go through my days. She made note of the proactive mental ‘filtering’ and planning that went into making my days smoother, more predictable, and more prepared for any challenges that may arise (which happens in life). The things we talked about on this topic may also become part of the “Atlas/SCULPTAFIT Optimum Wellness Retreat” later this year, or early in 2018)

4 – This is something that actually hit me “after the fact”. We did several “mini food shops” during Karie’s visit and I realized how much we took for granted, in that – so many people are overwhelmingly confused when they go into a supermarket, or any other place they go for food shopping.

We just breezed through the markets snatching up all the good things we needed for our health/fitness lifestyles and goals – while so many other people where filling their carts with life-killing, health-crippling “foods” and drinks…

It’s important to note: Some people are oblivious to understanding the difference between “good” foods and “bad” foods… While others “know” the difference, but choose to ignore what they know and still eat & drink themselves into poor health, illness and premature aging.

So the idea of making food-shopping and “Supermarket Savvy” and part of the “Atlas/SCULPTAFIT Optimum Wellness Retreat” later this year, or early in 2018 is one that I know will be a very important one.

Alrighty, that’s it for this one…

Any questions, comments or thoughts? Please post below, you know I love hearing from you.

And pick one person you know who can benefit from all that I share in this post, and use the ‘easy’ buttons below to share this with that person. And if you know a lot of people who can use the help – then please do share this with all of them. They’ll appreciate you for it 🙂