Get That Post-Thanksgiving Burn!
Turkey day has come and gone, and now it’s time to head to the gym and start burning off your holiday meal. We’ve enlisted the help of IFBB Bikini pro and top fitness model Juliana Daniell to guide you through this post-Thanksgiving arm workout that you can incorporate into your training. Follow Juliana through this routine, train intensely, eat clean and do your HIIT cardio to get your metabolism back into fat-burning mode.
Get It Right
Here are instructions for the exercises in this workout, with tips from Juliana to execute the moves effectively and safely. Do four sets of 12-15 reps for each exercise, using moderate weight.
Grasp a rope that is attached to a high pulley apparatus with an overhand grip. Assume a shoulder-width stance with your knees slightly bent and your torso slightly angled forward. Bend your arms so that your elbow forms a 90-degree angle. Keeping your elbows in at your sides, slowly straighten your arms. Contract your triceps and then reverse direction and return to the start position.
Juliana’s Tip: “Make sure your traps and neck stay relaxed and shoulders down throughout this exercise and if it helps, you can always do one arm at a time using the same form.”
Overhead Biceps Cable Curl
Grab a high pulley with an underhand grip (palms facing toward the ceiling). Keep your back upright and straight. To start, your arms should be fully extended and parallel to the floor with your feet positioned shoulder-width apart. Slowly squeeze the biceps on each side until your forearms and biceps touch, and then move your forearm back to the start position. Repeat with the other arm.
Juliana’s Tip: “Keep your entire body stationary during the exercise, except for your forearms. When working your biceps with dumbbell curls, alternate the palm position on different days; one day, keep them facing up the entire time; the next time, keep them facing in; the next time, let them rotate.”
Low Pulley Glute Kickback
Attach an ankle strap from the low pulley cable. Stand facing the machine with knees bent, grabbing the machine frame for support. Slowly kick your leg back as far as you can without arching your back, and concentrate on squeezing your butt muscles as you extend your hip. Begin with 10 pounds of resistance, and progress as fitness improves.
Juliana’s Tip: “Make this a slow and controlled movement, from start to finish. The higher your leg goes doesn’t always mean better— it’s all about contracting your glutes and only your glutes, from start to finish.”
Using a flat bench and a dumbbell, position your body on the bench, one knee and one hand on the bench (make sure the planted hand is directly underneath your shoulder or at least very close, to ensure proper stability and form) while the other foot is planted firmly on the ground, and the arm on the same side as the foot on the ground is grasping the dumbbell. Begin with your arm straight, back flat, head in line with spine and abdominal muscles contracted. Using your back, pull the dumbbell toward your body. Slowly lower and repeat.
Juliana’s Tip: “Watch yourself in a mirror to make sure your form stays correct and your elbow goes to the right position.”
Stand with your body bent forward so that it is virtually parallel with the ground. Grasp a dumbbell with your right hand and press your right arm against your side with your elbow bent at a 90-degree angle. With your palm facing your body, raise the weight by straightening your arm until it is parallel with the floor. Then, reverse direction and return the weight back to the start position. Repeat the process with your left arm.
Juliana’s Tip: “Make sure your back stays flat, abs are contracted at all times, and the base hand is positioned underneath or very slightly in front of the shoulder. Watch yourself in the mirror if needed— slow and controlled!!”
Juliana’s Top Supplements
These products from the Hi-Tech family of brands are part of Juliana’s routine to achieve optimal health, performance and vitality.
Isomorph™ 28 whey protein isolate, cinnamon graham cracker flavor, and L-Glutamine, from APS Nutrition
HumaPro® complete protein essential amino acid matrix, rocket pop flavor, and Chain’d Out® BCAAs, blue raspberry flavor, from ALR Industries
Juliana adds: “I also love Hi-Tech Pharmaceuticals’ Somatomax® exotic fruit flavor, but I don’t use this on a daily basis; usually just if I can’t sleep or I’m traveling a lot.”
More About Juliana
Juliana Daniell is an APS Nutrition athlete. For more information, check out her social media and official website: