Arm-Toning Workout Moves that Work
By Doug Rice of Bridalicious by The Knot
If you're looking for a good workout move that will not only tone your arms, but also help sculpt and shape your shoulders for a strapless gown, then here's one you'll want to check out. The first move is for your back and shoulders. Try the others for a fantastic calorie-burning, total-body workout.
What You'll Need
A set of 5- to 8-pound hand weights
Exercise 1: Front Shoulder Raise to "T" Curl Up
-Stand with your feet about shoulder-width apart. Hold your hand weights in front of your thighs, palms facing your body.
-Raise the weights directly in front of you up to shoulder level, keeping your arms extended.
-Keep your arms at shoulder level and move them back so that they're lined up with your shoulders and your body forms a "T."
-Lower the weights down to your sides and then perform a biceps curl by bending your arms at the elbows and bringing the weights up toward your shoulders.
-Return to the starting position.
-Repeat for 20 repetitions.
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Exercise 2: Dead Lift to Reverse Flye
-Stand with your feet about shoulder-width apart. Hold your hand weights in front of your thighs, palms facing your body.
-Hinge at the hips as you lower the weights toward the floor in front of you with a slight bend in your knees.
-Return to your starting position, making sure to stand all the way up so that you fully extend your hips.
-Hinge at the hips a second time, but this time rotate your palms so that they're facing each other, bend your elbows slightly and raise your arms up into a reverse fly.
-Squeeze your shoulder blades together at the top of the motion.
-Return to the starting position.
-Repeat for 20 repetitions.
Exercise 3: 5 Jumping Jacks, 5 Lateral Jacks Combo
This is the high-intensity interval part of your workout, also known as the Bridal Blast! It's designed to be performed at a high tempo.
-Start by doing five jumping jacks. Then immediately go down to the floor onto your palms with your body extended as if you were preparing to perform a push-up.
-Keep your body in a straight line and rapidly move your legs apart from each other and then bring them back together (a lateral version of a jumping jack) five consecutive times.
-Repeat this high-tempo exercise for 30 to 60 seconds and then rest 30 to 60 seconds, for a total duration of 2 to 4 minutes.
-How to Get the Most Out of the Moves:
Warm up for about 5 to 7 minutes. Perform exercises consecutively in a circuit with minimal rest between them. After finishing all three exercises, rest for 60 to 90 seconds, drink water and repeat for a total of 3 to 5 complete circuits. Always finish your workouts with a cooldown and stretching routine.
A certified personal trainer, Doug has helped thousands of brides get the results they need to look and feel amazing on their wedding day. He is also the creator of a fitness boot camp designed exclusively for brides -- Bridalicious Boot Camp by The Knot!
Facebook: Facebook.com/bridaliciousbootcamp
Twitter: @bridalicious
© 2013 The Knot. All rights reserved.
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