Sleek Upper Arms and Slim-Waist Solutions: Episode 24

Want to rock your upper arms? You’re going to love this episode AND my new The Whole Flip dvds! 

alarm clock minute made mealsMinute Made Meals

This is the place where we usually talk about how to correct a diet. However, my guest’s question today is from Diana who is doing amazing at consuming all the necessary protein at each meal. Diana is on a plant based diet which can make that more of a challenge- not impossible- but you do need to focus to get what you need.

Nutrition is very important for upper arm wiggle and belly jiggle. Yes, we can target the muscle underneath with exercise, and it is going to help. To get good result though, you really have to dial in on your daily diet. You have less wiggle room for extra-curricular “carbage.” You need to make sure you’re getting plenty of water and that you’ve tested all your trigger foods.

Muscles in Minutes

Let’s hit something! Oops, did I say that? Boxing is the perfect warm up for upper body strength training, regardless!




Warm up…with arms (gloves)






Tricep press – heavy

Bicep Curl – heavy

Boxing break – 1-1-1-2

Tricep – combo

Bicep – combo

Boxing break – 1-2-3

Shoulder Press

Lateral raise

Reverse fly

Boxing break Upper cut slow, med., fast

Heavy and then go light on the combo…

Key Flip of the Day

If you’d like your own full routine on DVD, you’ll love our first DVD series available right here for $10 off and a full set of cheat sheets and support scheduling, eating for exercise, and progressing. YES! You can.

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Learn how to measure!

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Circumference outside of both arms, at the armpit

Right Triceps
Halfway btwn shoulder & elbow, arm extended.

Find the widest point of girth at the hips

Right Thigh
Standing with weight on both legs, measure halfway between knee cap and hip flexor

Right Calf
Standing with weight on both legs, find the largest point of calf.

how to measure woman outline

Measure from the rib cage just under breasts at bra line

At the belly button/umbilicus

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