FOUR Fabulous Exercises for Sexy Arms for the Summer!

Who doesn’t want a pair of firm, defined arms and shoulders? Using the following exercises (and lifestyle support), YOU can achieve sexy toned arms and shoulders just in time for the summer BEACH SEASON.

The following exercises will help to define the arms and shoulders. Remember, however, that the more body fat that you have between the skin and your muscles, the less defined your arms will be, so additional lifestyle changes such as improved nutrition, sleeping habits and reducing your overall stress level will also play a huge role in achieving the results you desire.

Pushup. Pushups work the shoulders, chest and triceps, as well as the core. Those who are new to strength training should start out on their knees. Hands should be placed wider than shoulder width apart; be on the alert for a too-wide spacing, because too wide puts undue strain on the shoulders and is more difficult.

              (Toes)                       (Knees)

Pushup position should be modified so that eight to 12 repetitions (good form) are challenging.

Shoulder press. Stand with your feet shoulder width apart, holding dumbbells at shoulder height, palms either facing forward or facing each other. Push the dumbbells overhead, straightening arms. The space between the dumbbells should be greater than shoulder width.

This works the shoulders and triceps. Lower the weights to their starting point, then repeat for eight to 12 challenging reps total.

Renegade row. Get into the top position of a pushup (feet, not knees, on floor), with hands on dumbbells rather than the floor. Keeping body as straight as possible (try not to let your body bend into a V or twist), row one dumbbell to your side, while other hand (and feet) keep you supported in the pushup position.

A row is done by lifting the dumbbell such that your elbow goes towards the ceiling. Keep the weight close to your side as you do this. Return to start position, then switch arms. Throughout this exercise, you’re always in the top position of a pushup.

This works the chest, shoulders, triceps, biceps, a little forearms, and the core (the CORE contains the following muscle groups: abs, lower back, obliques, hips, mid back, upper back, glutes and hamstring muscles). Do eight to 12 challenging reps each side. If you’re looking for more of a challenge, toss in a pushup between every pair of rows.

Kickback. This is best done with a bench. Place left knee and left hand on bench so that you have supported forward trunk-bending; back is parallel to floor, an arch in the lower back. The free arm is holding a dumbbell; the arm is bent 90 degrees, elbow at waist, upper arm parallel to floor.

Now, extend the arm so that dumbbell is behind you, keeping the upper arm locked in place against side; only the lower arm moves, so that the lower arm is aligned with the upper (entire arm parallel to floor). Return to the 90-degree bend start position. Do eight to 12 challenging reps. Kickbacks work the triceps.

Stick to these exercises and always make sure that the resistance challenges you. For more information about strength training moves for a sexier look, contact us today!

In Best Health,

Ryan and Danielle Bate

South County Adventure Boot Camp for Women

www.SCBootCamp.com

(401) 864-8058

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