5 Minutes for Toned Arms and Back
Toning arms and back isn’t just because one of your friends, or even you, are getting married.
I mean almost all women wear sleeveless tops. Not to mention, we can never tell when someone special will see our arms and back.
As always, we simplified it so you don’t need to leave home to do them. All you need is 5 minutes.
* Stand with abs tight and back flat.
* Guard face with your fists. Keep a soft bend in the knees.
* Keeping the weight in the right foot, pivot the left foot, rotating the abdomen to the right as you throw a left punch across the body.
* Return to the center and repeat on the opposite side, keeping a tight and stable core.
* Continue for 30 to 60 seconds.
* Stand with feet shoulder width apart, your dominant foot in the back. Focus on keeping your core tight.
* Take an upper cut with the dominant hand and then with the other hand.
* Move slowly through the punches and make sure to keep core tight.
* Twist as you finish your punch. This is to engage the obliques.
* Continue punching for 1 minute.
Pushup Head Tap
* Do a plank position with feet wider than hip width for stability.
* Bend elbows, lowering into a pushup.
* Straighten arms and bring right hand to the back of the head in an open “salute” position.
* Externally rotate core slightly. Feel the right shoulder-blade slide toward the spine.
* Return to the plank, placing right palm on the floor.
* Repeat on the left side, and lower back to another pushup for 1 rep.
* Do 3 sets of 10 reps.
Arm Circle Planks
* In a plank position, reach left arm back. The wider your feet are, the more stable you will be https://apothekefurmanner.de/cialis-kaufen/.
* Circle the arm overhead, bringing palm back to the floor.
* Repeat on the other side. This is 1 rep.
* Complete 5 to 8 reps, keeping the core stable.
* Do a wide stance, toes slightly pointed out.
* Lower into a deep squat, grabbing free weights.
* Walk or jump feet back into a plank position. Optional: do a pushup.
* From the plank position, begin your row: with core tight and glutes engaged, exhale, stabilizing torso as you lift right elbow. Feel the right scapula sliding toward the spine as you bend the elbow up toward the ceiling.
* Keeping neck long and energized, return weight to the ground, and repeat the movement on the left side.
* Jump feet back in toward the hands, drop hips toward the ground, and lift chest.
* In a squat, curl weights to the chest and stand.
* Do an overhead press by extending the arms overhead, weights in hand.
* Carefully lower the weights to the starting position. This is 1 rep.
* Do 1 set of 10 reps.