Fight Arm Flab
You know you are already thinking about your beach body for this summer! Last week we talked about abs, so now lets move on to arms. This workout does not just target your arms but also your shoulders, butt, legs, and abs. Guys aren’t the only ones that can have sculpted, sexy arms, we can too ladies, so lets get started!
Step One: Pullover (12-15 reps)
-Holding a medicine ball with both hands, lie face up on stability ball with head and shoulder blades resting on its center and knees bent 90 degrees.
-Keeping abs engaged and hips lifted, extend arms toward ceiling, directly over shoulders.
-Slowly lower arms behind you until ball is directly in line with head, then raise them toward ceiling.
Step Two: Lunge Press (10-15 reps)
-Stand with feet hip-width apart, holding medicine ball with both hands in front of chest, elbows bent by sides.
-Lunge back with right leg and rotate torso to right, then back to center.
-Press into left foot as you rise out of lunge, lifting right knee toward chest while pressing ball overhead. Lower into lunge position and repeat.
Step Three: Reverse Dunk (10-15 reps)
-Lie face up on floor with knees bent, heels on floor, holding medicine ball with both hands in front of chest, elbows bent by sides.
-Slowly sit up, keeping abs engaged.
-Sitting tall with back straight and shoulders relaxed, press ball overhead, then bend elbows 90 degrees so that ball is behind you.
-Extend arms, then lower ball to chest and slowly return to start.
Step Four: Five Ball (12-15 reps)
-Holding medicine ball with both hands, lie face up on stability ball with head and shoulder blades resting on its center, knees bent 90 degrees and feet flat so that torso is parallel to floor.
-Keeping abs engaged and hips lifted, extend arms toward ceiling, directly over shoulders.
-Shift ball to left hand and slowly lower left arm out to side, maintaining a slight bend in left elbow as right arm remains extended.
-Bring ball back to center. Shift ball to right hand; repeat to complete one rep.
Step Five: Repeat Lunge Press
Workout credited to Fitness Magazine!