As we train for the Diva Dash, it only makes sense to think about the empowerment of women.
I can’t help but think of Michelle Obama! As you probably know, one of the First Lady’s best physical assets, her tones arms, has been making fitness headlines. Since we have already targeted our booty, follow this hour-long workout to get sexy toned arms, like she has. Do it anytime, anywhere. No gym equipment necessary!
A. 5 Pre and Post Workout Stretches
1. Cross Arm Stretch
Extend your right arm across your body. Using your left forearm, pull the right arm in toward your Pectorals. Pull until the first point of tension in your right shoulder (Deltoid), and hold for 30 seconds. Repeat on left side.
2. Neck Stretch
Place both hands behind your head just above your neck. Tilting your head forward, gently push down with both hands until you feel tension in your upper shoulders (Trapezius). Hold for 30 seconds.
3. Shoulder Roll
This one is pretty easy! Roll your shoulders clockwise 10 times, then counterclockwise 10 times.
4. Calf (Gastrocnemius) Stretch
Place one foot 12-14 inches behind the other. Lean forward on the front foot while pressing down on your back heal. Stretch until the first point of tension. Hold for 30 seconds, and repeat on the opposite side.
Tip: During exercise, a forward lean in the shoulders is due to tight Calves believe it or not, so stretch those babies out daily!
Sit with the bottoms of your feet touching in front of you. Scoot your feet toward your bum until the first point of tension in your Hamstrings. Hold for 30 seconds.
Tip: Sit up and press down on your knees for added stretch in your inner thigh (Adductors), or lean forward to get an added stretch in your Glutes.
B. 5 Moves For Tightly Toned Arms
We are going to do this routine as a Vertical Loading Circuit. This just means you (1) Start with 5-10 minutes of Choice Cardio. (2) Do each exercise at 8-12 reps, resting 60-90 seconds between each one. (3) Repeat the exercises, starting again with Tricep Dips. (4) Finish with 5-10 minutes of Cardio.
1. Tricep Dips
Begin on a ledge or chair just tall enough for your feet to rest flat on the ground when sitting. A Dip your butt as close to the ground as you can. B Using only your arms, lift your butt back up until your legs make a 90-degree angle at your knees. Each dip is one rep.
Tip: The lower you dip, the higher the intensity.
2. Triangle Push Ups
A Begin in a push up position with knees on the ground and with your fingers together making a triangle. B Lower yourself to about 6 inches off the ground, maintaining a straight spine, then return to A. This is one rep. Image C shows what your hands should look like.
Tip: The intensity of this workout is highest when hands are centered directly below your chest. It decreases if you move them forward.
3. Up-Down Plank
A Start in high-plank position. B Lowering one arm at a time, make your way into traditional plank position, shown in C. Return back to A, moving one arm at a time to complete the full rep.
4. Swimmer Push Up
A Begin in push up position. B Lift your right arm and left leg up. C As you lower yourself, return your arm and leg to the ground. D As you push your body back up, lift your left arm and right leg. Each time you lower your body, it is one rep. Alternate which arm and leg you lift each time.
Tip: A regression of this exercise is doing the push ups on your knees.
5. Pelvis Ups
Start by lying on your back, feet touching. A Support your upper body with your forearms. B Slowly raise your pelvis upward, bracing all of your weight on your arms. Each pelvis lift is one rep.
Don’t forget to repeat these exercises one more time, then do 5-10 minutes of Choice Cardio, and finally finish with the stretches from Part A.
One hour 3-5 days per week over the next two weeks for this workout should do the trick, and then we’ll tone up our next best asset! Show me your progress, how much fun you are having, or how you give back to the community with #FNLfit.
In need of a new workout get-up for a little extra motivation? Here is what I wore:
For more from @FitWithMeShelby:
Shelby Elmore, aspiring Personal Trainer, is currently working on obtaining her National Association of Sports Medicine Degree. Give Shelby a follow on Twitter and Instagram to get more exercise ideas, try out her healthy recipes, and stay motivated. All photos are copyrighted by Tyler Vitello.
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