Make the most of your outdoor walks and step counters this summer by building in a few simple upper-body exercises. Burn extra calories and tone your arms so you look great in a tank top and at the beach. Don’t have dumbbells or don’t want to walk with them? Use two water bottles instead.
Bicep Curl with Shoulder Press
Targeted Muscles: Biceps, shoulders, forearms, and front deltoids
Start with your arms by your side, palms facing forward, legs shoulder-width apart. Bring the dumbells up to a bicep curl position (or up to your shoulders), then face your hands back out (reverse grip) and press up, extending your arms straight up. Make sure to keep your core muscles engaged throughout the entire movement. Do 3 sets, 8 to 12 reps each.
Targeted Muscles: Chest, back, triceps, shoulders, and core
Using a park bench, bleachers, or anywhere you can elevate your feet, place your hands on the ground as if you were going to do a regular push-up or plank, but place your feet on top of the bench so you're in a decline position. Make sure your arms are shoulder-width apart and your core is engaged, then bring your chest towards the ground, making sure not to arch your back. Keep your body as straight as possible when completing the push-up. Do 3 sets, 10 to 15 reps each.
Targeted Muscles: Triceps and upper forearm
Starting with your feet shoulder-width apart, bend at the waist, keeping your back in a 45-degree angle position. Holding your dumbbells (or water bottles) bring your elbows close to your rib cage in a bent position. Extend your arms and squeeze the tricep muscles as you bring the dumbbell back so that your arm is parallel with your back. Do 3 sets, 12 to 15 reps each.
This post is brought to your by the personal training team at Multi Trainer Fitness, who offer in-home or on-site training for clients and small group training for workplaces. Contact Multi Trainer Fitness to book your free consultation by email at firstname.lastname@example.org, or call 647.328.8729. For more exercise ideas, videos, and information, visit multiTRAINERfitness.com
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