5-Minutes to Tank Top Arms!

THIS RESHAPE WILL TIGHTEN YOUR CHEST AND TRICEPS! THESE EXERCISES WILL HELP ELIMINATE THAT FRIENDLY “BULGE” RIGHT BY YOUR SHOULDER STRAPS AS WELL AS THAT COMMON UNDERARM SAG😦


USE DUMBBELLS THAT ARE CHALLENGING BUT ALLOW YOU TO MAINTAIN YOUR FORM – FOR MOST THE CHEST EXERCISES WILL USE 5-12LBS AND THE TRICEPS 2-5LBS.  IF IN THE MIDDLE OF YOUR SET YOU FATIGUE, GRAB LIGHTER WEIGHTS AND FINISH THE SERIES. 


PUSH-UPS – 30 SECONDS
FORM: PLACE HANDS A LITTLE OUTSIDE OF SHOULDER-WIDTH. YOU SHOULD HAVE A VERTICAL LINE FROM WRIST TO SHOULDER.  YOUR BODY SHOULD REMAIN IN A PERFECTLY STRAIGHT LINE (FROM NECK TO HEELS) THROUGHOUT THE ENTIRE PUSH-UP. BEND YOUR ELBOWS AND STRAIGHTEN TO BEGINNING POSITION. MAKE SURE TO KEEP YOUR CORE ENGAGED! (MODIFICATION: PERFORM PUSH-UPS ON YOUR KNEES)



BENCH PRESS – 60 SECONDS
FORM: LAY ON YOUR BACK (PREFERABLY ON A STEP, BENCH OR BOSU BUT THE FLOOR WILL WORK).  HOLD YOUR DUMBBELLS RIGHT ABOVE YOUR CHEST, PALMS FACING YOUR KNEES AND ARMS STRAIGHT. BEND YOUR ELBOWS OUT TO THE SIDES SO THE DUMBBELLS SEPARATE. PRESS THE DUMBBELLS BACK UP TOGETHER (WEIGHTS SHOULD “RAINBOW” UP). THE DUMBBELLS SHOULD START AND FINISH RIGHT ABOVE YOUR CHEST.

FLYES – 60 SECONDS
FORM: LAY ON YOUR BACK (PREFERABLY ON A STEP, BENCH OR BOSU BUT THE FLOOR WILL WORK).  HOLD YOUR DUMBBELLS RIGHT ABOVE YOUR CHEST, PALMS FACING IN AND ELBOWS SOFT (LIKE YOU ARE HUGGING A BIG BEACH BALL).  KEEP CORE ENGAGED AND LOWER THE DUMBBELLS OUT AND WIDE WHILE MAINTAINING SOFT ELBOWS. BE SURE NOT TO LOWER THE WEIGHTS BEYOND SHOULDER LEVEL.  “HUG” THE DUMBBELLS BACK UP TO THE STARTING POSITION. MAKE SURE WHEN YOU REACH THE TOP YOUR DUMBBELLS ARE OVER YOUR CHEST.



DIPS – 30 SECONDS
FORM: SIT ON A STEP, BOSU, STAIR OR EVEN THE FLOOR, BEND KNEES, HANDS NEXT TO YOU WITH FINGERTIPS FACING YOUR HEELS, LIFT HIPS UP, BEND ELBOWS DOWN AND UP



KICKBACK – 30 SECONDS
FORM: BEND OVER SO BACK IS ALMOST HORIZONTAL, BEND KNEES, PULL IN CORE, LIFT ELBOWS SO THEY ARE EVEN WITH SHOULDERS AND HOLD THEM THERE, EXTEND WEIGHTS BACK SO ARMS ARE STRAIGHT THEN BEND ELBOWS SO WEIGHTS COME TOWARDS SHOULDERS (WITHOUT LOWERING ELBOWS)



STRAIGHT ARM LIFT – 30 SECONDS
FORM: BEND OVER SO BACK IS ALMOST HORIZONTAL, BEND KNEES, PULL IN CORE, LIFT ELBOWS SO THEY ARE EVEN WITH SHOULDERS AND HOLD THEM THERE, EXTEND WEIGHTS BACK SO ARMS ARE STRAIGHT, KEEPING ARMS STRAIGHT LIFT UP 1 INCH THEN LOWER BACK DOWN TO HORIZONTAL

*REPEAT KICKBACK & LIFT ON OTHER ARM*


BONUS: REPEAT THE ENTIRE SEQUENCE FOR A 10 MINUTE UPPER BODY SCULPT!

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