cheating

yesterday I did not work out- I was really tired and also felt semi-sick in the afternoon. I thought maybe I should just rest.
Today, however, I needed to start my week off right and get back in there. It's funny how when you don't work out, you don't want to work out and when you do, you are excited to more and more consistently. I was at the point before we went to California of missing my workout and wanting to go running if I missed a day... that's never happened before.

So today I did 20 minutes at level 8 on the eliptical machine which burned 200 calories (although that is probably high since I didn't set my own info and I think it defaults to 150 lbs.). As I was doing that, a girl who was really tiny but like pure muscle was on the treadmill. Then she got off and starting lifting weights for an arm workout. Woohoo! I decided to watch her and see if I could learn anything new and I did! She basically did 10 reps of everything (20 if both arms were doing it, so that it was 10 per arm) and it was only 5 moves. Here is what she did (and what I immediately did after she left and I was done with my cardio):

10 side lifts (arms straight out to sides- lift to shoulder height and lower) with 5 lb weights.

10 overhead lifts (not sure what they are called- 10lb weight in each hand at shoulder height with palms facing in- then lift and rotate hands so they are facing forward until arms are straight above your head)
20 alternating bicep curls- but she turned her hand as she went so they started arms to sides dumbbells parallel to body, then twist your arm as you lift toward chest so that the dumbbell is laying flat against your chest)

switch back to 5 lb weights (this one was new and so cool!) then lift arms straight out in front of you like a zombie and in one fluid motion move them out to the side and then lower to your sides- kind of like a hummingbird or a swimmer? - she did 10 reps and MAN is this hard!

Switch back to 10 lb weights and then do 20 (because both arms are together) tricep dips behind your head- raising the dumbbell up to arms extended and back down behind neck).

THEN REVERSE and do the whole thing again, backwards.

The only move that actually reverses is the butterfly lift - this time you start with arms at sides- lift straight up to side and then move them forward and lower them down in front of you.

I also saw one move that a guy was doing, so I stole that and added it. With 5 lb weights in each hand, lift arms in front of you with arms at a 90 degree angle from your body with elbows bent 90 degrees (so you have a baseball diamond shape with your arms in front of your chest). Then pull arms out to side, keeping the angle in your elbows (there is a machine that does this at the gym- I just don't know what it's called) until your arms are straight in line with your back from one elbow to the other. The hard part is keeping your arms up parallel to the floor. I had to do 5 and then 5.

My arms are probably going to be dead tomorrow, but it was great.