Arms

I’ve been busy and unable to post my workouts as quickly this week (my apologies)… I will post 2 tomorrow and one Friday. I do have some demonstration pics on the way!

Today’s workout is all about the guns!  You will need a stability ball, 8-15 lbs dumbbells and a step/bench. Complete 2-3 rounds of the following 9 exercises with little rest between moves.

Alternating Shoulder Press and Twist: 12 reps

Stand holding a pair of 8-10lb dumbbells at your shoulders, with your elbows bent and palms facing each other. Rotate your torso to the right as you press the dumbbell in your left hand at a slight angle overhead, pivoting your left foot. Reverse the movement back to the start and repeat to the other side (1 rep)

Dumbbell Row: 12 reps

Hold a pair 10-15lb dumbbells with an overhand grip, bend at your hips and knees, and lower your torso until it’s almost parallel to the floor. Let the dumbbells hang at arm’s length from your shoulders. Bend your elbows and pull the dumbbells to the sides of your torso. Pause, then slowly lower the dumbbells

Incline Push-up: 12 reps

Place your hands on a box, bench, or step shoulder-width apart. Low your body until your chest nearly touches the bench, keeping your body in a straight line. Pause at the bottom, and then push yourself back to the starting position as quickly as possible.

Seated Dumbbell External Rotation: 12 reps/arm

Hold an 8-10 lb dumbbell in your left hand and sit on a bench with your left foot up on the bench with your knee bent, right foot on the ground. Bend your left elbow 90 degrees and place the inside portion of it rests on your left knee.Without changing the bend in your elbow or moving it from the knee, rotate your arm bringing the weight up until your forearm is vertical. Pause, then return to starting position. Complete reps then switch sides. See picture below for proper form.

Thrusters: 12 reps

Hold 10lb dumbbells next to your shoulders, your palms facing each other, standing tall with your feet shoulder-width apart. Keep your torso as upright as possible throughout the entire movement. Squat down until the tops of your thighs are parallel to the floor. Push your body back to a standing position as you press the dumbbells directly overhead. Lower the dumbbells back to the starting position. (1 rep) Make sure when you squat that your hips/butt sits back and your knees are going forward past your knees.

**For the remaining exercises, lie facedown on top of a stability ball so that your back is flat and your chest is off the ball. Hold a light weight in each hand, or don’t use any weights if too challenging.

Stability Ball Y-Raise: 12 reps

Arms are straight and palms are facing each other.Raise your arms at a 30-degree angle to your body (so that they form a Y) until they’re in line with your body. Pause, then slowly lower back to the starting position. Be sure that your neck is in line with your spine and that your back isn’t arched. Remain in this position on the ball for the remaining exercises, holding the same weights.

Stability Ball T-Raise: 12 reps

Hold your arms so that they are resting on the ball in front of you with your palms are facing out. Raise your arms until they’re in line with your body (thumbs up). Pause, then slowly lower back to starting position.

Stability Ball W-Raise: 12 reps

Rest arms in front on ball and bend your elbows more than 90 degrees with your palms facing up, like you’re doing a bicep curl. Without changing the bend in your elbows, squeeze your shoulder blades together as you raise your arms up out to the sides (forearms are now facing the ground). Pause, then slowly lower back to the starting position.

Stability Ball L-Raise: 12 reps

Let your arms hang straight down from your shoulders, your palms facing the ball. Bend your elbows out to sides and squeeze your shoulder blades together, by lifting your upper arms as high as you can (lead with elbows). Without changing your elbow position, rotate your upper arms up and back as far as you can, palms now facing forward. Pause, then slowly lower back to the starting position (palms facing out)

Rest 1-2 minutes before next round.

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