N. & K.
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Exercising your arms will not only make them look shapely and toned in t-shirts and sleeveless tops, but it will also make daily tasks such as lifting heavy shopping bags much easier. For best results, perform the exercises slowly. Don’t speed up as this will cause you to use momentum rather than strength. Never sacrifice quality for quantity.
Beginners - Do 10 reps
Intermediate - Do 15 reps
Advanced - Do 25 reps
Keep your feet and hands flat on the ground and inch forward with small steps (If you’re not flexible enough, it’s ok to inch forward on your toes). Make sure to keep knees and elbows locked at all times. Once you reach your hands, repeat. WORKS ABS, ARMS, LEGS, SHOULDERS
Table Top Rock
Get into table top position. Slowly lower your butt between your arms. Keep arms locked at all times. Keep your abs tight. Return to starting position and repeat. WORKS ARMS, SHOULDERS, GLUTES
Plank w/Arm Forward/Backward
Get into plank position. Walk forward and backward one hand at a time. Return to starting position and repeat. WORKS ABS, ARMS, SHOULDERS
Lie flat on your back, hands at your sides. Bend your knees with feet shoulder width apart. Thrust your hips up as high as you can. Slowly return to starting position, but do not touch the ground. WORKS GLUTES, TRICEPS, ARMS, SHOULDERS, ABS, CORE
Get into plank position, feet wider than shoulder width. Move to your side, bringing feet and hands together simultaneously. Keep abs tight and head in neutral position. Return to starting position, alternate, and repeat. WORKS ABS, ARMS, SHOULDERS, ABDUCTORS, ADDUCTORS
Tricep Dips w/One Leg Up
Get into reverse plank with your knees bent and fingers facing forward. Straighten out one leg and lower your booty towards the floor (do not touch the floor). Return to starting position, alternate and repeat. WORKS TRICEPS, CORE, GLUTES, SHOULDERS, ARMS
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