Monday, 25 May 2015

Arm Burner

This is a great 10 minute workout to complete after a jog, HIIT routine, or on it's own to strengthen and tone your upper body!

What you will need:

- dumbbells (I suggest 3-10lbs so that the final three reps of each exercise are difficult to get through, but you can maintain proper form) 
- or a resistance band (modifications for some exercises)
- a mat
- water for when you're all done!

The workout:
Modifications are highlighted in a colours shown here:
- lesser intensity (i.e. pregnant and newly postpartum women)- resistance band variation

Jumping Jacks 
From a standing position, press through heels to jump feet wide while simultaneously reaching arms above your head. Jump back to starting position. Repeat. 
This can also be performed walking if jumping is not an option (pregnant and newly postpartum).

Burpies
From a standing position, bend at hips to place hands on floor as you jump feet back into a high plank. Jump feet to return to standing and jump! Repeat.
This can also be done by stepping feet out into the high plank position and back (pregnant and newly postpartum).

Arnie Press
From a standing position, hold a dumbbell in each hand. Bring dumbbells up towards face with bent elbows. Palms facing each other. elbows bent. 'Open' arms away from each other, keeping 90 degree bend at elbows. Press dumbbells to meet above head. Lower in reverse order. Repeat.
A resistance band will likely be too tight for this exercise. Instead, you could use soup cans or filled water bottles!

Bicep Curls 21's 
From a standing position, hold dumbbells (or resistance band handle and stand on band) beside your body, bend through elbows to bring fists towards shoulders. Straighten arms, with control, to either side of your body. Repeat this for 7 reps. For the next 7 reps, only go from the bottom up to 90 degrees. For the last 7 reps, go from the top down to 90 degrees. Focus on control!

Overhead Press
From a standing position, have a dumbbell in each hand (or resistance band handle and stand on band). Engage core to protect your back and press your hands above your head to meet. Lower slowly to starting position. Repeat.
This can be done one-handed with a resistance band. Stand on one handle (or near) and hold other handle in one hand. Perform all reps on one side, then switch.

Push Ups
From a high plank position (hands on floor with wrists, elbows, and shoulders stacked and legs extended behind you) start with toes on the floor and drop to your knees whenever needed. Lower body as one unit by bending at elbows and engaging through your core. Imagine one straight line from shoulders to your ankles. Press through hands to raise body back to starting position. Repeat.
This can also be done from the knees for a modified version. 

Triceps Press Backs
From a standing position, have a dumbbell (or resistance band handle and stand on band). Bend at the hips while keeping the core engaged. Keep your upper arms in line with your torso and bend through your elbows to bring resistance forward. Then, straighten elbows to press resistance back. Repeat.
To complete this with a resistance band, put band around a post, tree, or hook around two door knobs and have one handle in each hand. Facing your anchor point, perform exercise as described above.

Army Crawl
From a forearm plank position, press off on arm and place hand on mat, directly under shoulder. Do the same with other arm. Then return to forearms on the mat, one at a time (think "up-up-down-down"). Keep core engaged as your upper body moved up and down. Repeat.
This can also be done from the knees for a modified version. 

Jab Cross (with weights)
From a standing position, have left foot slightly staggered in front of the right. Bring weights near face, with elbows pointed down. "Punch" left hand out, then simultaneously, the right hand. Switch stance after 5 reps. Repeat.
To complete this with a resistance band, put band around a post, tree, or hook around two door knobs and have one handle in each hand. Facing away from your anchor point, perform exercise as described above.

Plank
From your forearms, ensure that elbows are stacked under your shoulders and feet are extended behind you. Spine should be straight with a line from your shoulders to ankles. Press into elbows to keep upper back lifted and engage core to keep hips from curving towards your mat. Hold for 30 seconds.
This can also be done from the knees for a modified version.
Enjoy!!

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