Sculpt Strong, Sexy Arms
Get ready to go sleeveless! With this upper-body toning routine from fitness expert Jessica Smith, you'll sculpt strong, sexy arms you'll never want to cover up.
You'll need: A pair of dumbbells (3-10 pounds), medicine ball (optional)
Workout details: Complete three sets of 15 reps for each exercise.
Stepping Shoulder Press
Stand with feet together, holding dumbbells, arms lifted up and out to the sides at a 90-degree angle (like a goal post), palms facing forward. Step forward with your right foot as you press your arms overhead, rotating your palms in. Step your right foot back into your left as you return arms to start position. Repeat, alternating legs each time.
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Marching Curls
Stand with feet together, holding dumbbells, palms facing in, knees slightly bent. Lift your right knee up to hip height as you perform a biceps curl, rotating your palms up. Step your right foot down as you lower your arms to start. Repeat, alternating legs each time.
90-Degree Raise Squat
Stand with feet hip-width apart, holding dumbbells, with your left hand in front of your left thigh and right arm to the side of your right thigh. Perform a squat and as you lower, raise your arms up into a 90-degree angle (lifting the left arm in front of your shoulder, right arm out to the side). Lower your arms as you stand up out of your squat, and bring your right arm in front, left arm to the side to switch sides with your arms before repeating.
Rear Fly and Raise
Stand with feet slightly wider than shoulder width, knees bent, holding dumbbells. Hinge forward from your hips, keeping your back straight and abs tight, and bring your left arm in front of your left leg, and your right arm slightly to the side of your right leg. Lift arms up, raising the left arm in front of your shoulder, and your right arm out to the side (making another 90-degree angle). Lower arms with control, and then repeat.
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Kneeling Hinge Press
Start kneeling, holding a medicine ball (or one dumbbell at either end) overhead. Brace your abs in tight and hinge backwards, keeping your spine straight, pulling the ball into your chest. Press the ball back overhead as you bring your body back to start.
Triangle Pushups
Start in the top of a pushup position, with your hands on top of the ball. (No ball? Place your hands on the floor, with your thumb and forefingers touching to make a triangle). Brace your abs in tight, and keep your body in a straight line as you bend your elbows and lower your chest into the ball, and then push back to start. If this is too tough, you can modify this move on your knees.
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