Sculpt every inch of your upper body including biceps, triceps, shoulders, chest and back; while also engaging your abs and hips so you get double the benefits.
The plan
Using light dumbbells, weighing 3 pounds max, perform two sets of 10 reps of each move. Complete the workout three times a week on nonconsecutive days and you’re on your way to being armed and dangerously sleek in a matter of three or four weeks.
Technique tips
Squeeze your abs throughout each movement to help stabilize your torso, which will keep the focus of the work on your arms. Pull your shoulders back and down, and relax your neck to avoid injury.
Fighter pilot
Stand with feet hip-width apart, knees bent, a weight in each hand, arms down. Bend forward slightly at waist; extend arms to sides at shoulder level, palms forward. Rotate torso left. Let arms follow; look at left hand (as shown). Return to center; rotate right to finish rep. Do two sets of 10 reps. • Works shoulders, obliques, back
Biceps balance
Sit with legs together, knees bent, a weight in each hand. Tilt torso back 45 degrees and lift feet. Hold tilt as you straighten arms forward at chest level, palms up. With elbows in place, curl arms toward head (as shown). Keep body still as you curl arms out and in. Do two sets of 10 reps. • Works shoulders, biceps, abs
Power flye
Lie faceup with feet flat, a weight in each hand, arms out to sides at shoulder level, palms up. Press heels and shoulders into floor as you lift hips as high as you can. Maintain lift as you bring left knee toward chest, and palms together in front (as shown). Lower foot and arms. Repeat with right leg for one rep. Do two sets of 10 reps, lowering hips to rest between sets.
• Works chest, biceps, abs, butt
Hammer lunge
Start in a lunge, with right thigh parallel to floor, knee over ankle, a weight in left hand. Lean forward and place right hand on right thigh. Draw left elbow up to bring weight to ribs. Hold elbow in place, extend arm behind you. Raise chest to vertical as you bring left arm forward and overhead (as shown). Return to start. Do 10 reps; switch sides and do 10 more. Do two sets.
• Works shoulders, triceps, back, butt, legs
Torso twist
Kneel with arms down, a weight in each hand. Lift arms out to shoulder height, palms up, elbows soft. Lean back, rotate torso left and look left (as shown). Return to center, upright; lean back; rotate right to finish rep. Return to center. Do two sets of 10 reps.
• Works shoulders, biceps, back, abs
Sunset, sunrise
Stand with feet hip-width apart, a weight in each hand, arms down. Slowly roll down from waist, one vertebra at a time, allowing head and arms to dangle above floor. Hold for one count, then slowly roll up and bring arms to shoulder height, palms in (as shown). Arch back slightly and reach arms back alongside head and slightly out to sides, palms up. Return to start. Do two sets of 10 reps. • Works shoulders, back, abs
Don’t get tired from doing endless sets of exercises. Perform this get-lean routine where you will do each move only once yet will allow enough time for you to enjoy your new, svelte physique!
Here is a workout done by sliding on two Frisbee-like plastic disks. It engages a full range of motion.
Start with 12 to 15 reps of each exercise. Work your way up to two sets of 15 to 20 reps.
Purchase your own gliding disc here.. You can also make use of paper plates that also work well. Do the routine three times a week on nonconsecutive days for results in one month.
Tips: Wear comfortable sneakers. Do the routine on a carpeted surface. In standing positions place the ball of your foot in the center of a disk, with your heel hanging off to act as a brake. When gliding, center your weight over your nonsliding foot, keeping movements smooth and controlled. You will be sliding in style in no time!
Turbo twist
Stand with feet hip-width apart, knees bent, a disk (or paper plate) on carpet under each foot. Raise arms to chest level, elbows bent to 90 degrees, palms down. Lift heels and twist torso right, moving arms in opposition to legs (as shown). Return to center; twist left to complete one rep. Do 12 to 15 reps.
• Works abs, arms, legs
Speed skater
Stand with feet hip-width apart, a disk under each foot, arms down. Plant right heel on floor, slide left leg to side, reach left arm past right foot to touch floor and reach right arm back (as shown). Slide to standing. Switch sides to complete one rep; do 12 to 15 reps.
• Works legs, arms, abs, butt
Leg swing
Lie on right side, legs stacked with right knee bent, left leg straight with a disk under big toe, head resting on raised right hand. Slide left leg out to front of body and sweep left arm forward and overhead (as shown). Swing left leg behind body, sweeping arm back toward hip, to complete one rep. Do 12 to 15 reps. Switch sides; repeat.
• Works butt, back, abs, legs
Curtsy
Stand with feet hip-width apart, knees bent, a disk under each foot, arms down. Plant right heel on floor and slide left foot back and to right side, lowering until right thigh is almost parallel to floor. Simultaneously rotate torso to reach arms across body to right at shoulder level and look right (as shown). Slide back to start; switch sides to complete one rep. Do 12 to 15 reps.
• Works legs, abs, butt
Balanced leg lift
Stand with feet hip-width apart, knees bent, a disk under each foot and arms down, elbows bent, hands in fists. Bend forward slightly at hips and plant left heel on floor. Slide right leg to side, then lift it about 12 inches off floor (as shown). Lower leg and slide back to start. Do 12 to 15 reps. Switch legs; repeat.
• Works outer thighs, butt
Triceps push-up
Start in kneeling push-up position, hands directly beneath shoulders, a disk under each palm. Slowly lower body toward floor as you slide left hand back toward rib cage and right hand diagonally to the right in front of you (as shown). Push up as you slide both hands back to start. Repeat, sliding right hand back and left hand forward, to complete one rep. Do 12 to 15 reps.
• Works triceps, chest, abs
Hack squat
Stand with feet hip-width apart, a disk under right heel and arms extended in front of thighs, palms up. Bend left knee as you slide right heel in front of you as far as you can while curling arms toward chest, hands in fists (as shown). Slide right leg back to start and lower arms. Do 12 to 15 reps. Switch sides; repeat.
• Works legs, arms, abs, butt
Mountain climber
Get into push-up position on hands and toes, a disk under each toe. Keeping hips neutral and head in line with spine, slide left knee toward chest (as shown), then back to start. Switch legs to complete one rep. Start slowly at a walking pace, then progress to a run as you improve. Do 12 to 15 reps.
• Works abs, shoulders, chest, legs
Bicycle ride
Lie on back with knees bent, a disk under each heel, hands behind head, elbows out. Slide right leg out straight as you lift head and shoulders off floor and twist torso to left (as shown). Slide back to start and switch sides to complete one rep. Do 12 to 15 reps.
• Works abs, legs
Rear lunge
Stand with feet hip-width apart, a disk under left foot, arms at chest level, elbows bent, palms in. Bend right knee and slide left leg back as far as you can while reaching arms forward (as shown). Slide back to start. Do 12 to 15 reps. Switch legs; repeat.
• Works butt, abs, legs
Back extension
Lie facedown with legs together and arms extended in front of you, a disk under each palm. Lift torso as you circle arms from overhead position to behind you, next to thighs (as shown). Hold for one count and return to start. Do 12 to 15 reps.
• Works back, shoulders, abs
Hamstring tuck
Lie faceup with knees bent, feet flat, a disk under each heel, arms down, palms down. Squeeze butt to lift hips off floor as high as you can (as shown). Keep abs and butt contracted and hips off floor as you press through heels and straighten legs. Bend knees as you slide back to bridge position; do 8 to 12 reps.
• Works legs, abs, butt
Exercise is just as important as other physiologic needs. Even if weight loss is not the goal, exercise improves quality of life and keeps us healthy. This is great - for those who like exercise, and have plenty of extra time for it. So what about the rest of us?
Don’t easily get discouraged.
People look at exercise as the least priority of daily activities, considering it to be time consuming. The good news is that you do not have to set aside hours of your day for exercise. Proof of the matter is that the longest standing requirement of 30 minutes daily can be divided into shorter intervals. The American Diabetes Association suggests fitting 3 ten-minute intervals of work out into your day. Keep in mind that the ideal remains to be an ideal. It would be great when all of us set aside time to exercise daily. Perfection in real life may not be possible and not all situations are ideal. The important thing is to make the most of what you do have, and to exert your best effort. Don’t feel frustrated with yourself on days when you have little or no time at all for exercise. Don’t give up because your schedule does not permit perfect amount of time. A little amount of exercise is better than no exercise at all. Say, you have 10 minutes extra time today, then that’s all you can for today. Make up for lost time of exercise tomorrow or whenever you got time. If you can fit in 30 minutes tomorrow, that is also great. Focus on doing what works for you instead of trying to force more time than your schedule allows.
Jump start your day
Some celebrities proudly say that they do 500 or 700 sit-ups everyday that helped them achieve their well-sculpted abs. The number of sit-ups does not apply to everybody. You don’t need to be a sit-up queen to tone your body. Be realistic enough and see if you can manage just 2 minutes in the morning before you start your day, or squeeze in a few minutes of a Pilates-based core exercise. You may not get that toned midrib section like celebrities but it is still a progress.
It is usual to just stand while brushing your teeth? Why not do a couple of quick squats to get a little more leg exercise? Not only are you taking care of your dental health, you are also toning your lower body with this powerful workout.
Step up your daily activities
The most overlooked exercise that proves to be very simple that anybody can do is to walk. Why not take a few flights of stairs instead of taking an elevator. That is, if you have time to spare. You can also park your car farther from the store or your office. You could even save time looking for a vacant spot by not hunting for a space for the closest spot. Keep in mind to find ways to incorporate walking into your daily activities. Every little bit of calories burned goes a long way.
Walk a little quicker when you go to places. Brisk walk helps burn more calories compared to leisurely walking. When you move quicker, it will elevate your heart rate thus giving you more benefits. You can also reach your destination quicker than the usual pace of walk that you do.
Multi-task while doing chores
Nobody, if not for a few people, loves to do chores. The secret on accomplishing fitness goals is not to think of exercising as a daily chore. Exercise can actually be something that makes your chores more bearable. Chores can be a good opportunity for you to do leg workout or arm work out depending on the type of chore. Try to do squats, jogging in place, or anything that gets you moving while you do your chores.
Get into groove! You can dance and have fun while doing aerobics. It is a fun thing to do that makes most any chore seems to finish quicker. Dancing is one of those forms of exercise that you can do at almost anytime. You can dance while you are waiting spin-drying your laundry, or even while cooking dinner.
Unwind and relax
It is bliss when you finally relax after a strenuous hard day’s work. Why not fit a few minutes of exercise during commercial breaks. You can push ups, sit-ups, squats, or even jog in place. Small hand weights can also be a “commercial boredom buster” tool that lets you do some light weight lifting during your favorite program.
If stress is wearing you out. Try doing yoga! Nothing beats yoga as a stress reliever. You will find yoga to be relaxing by loosening your tight muscles.
Your body will surely thank you when you are physically active and have a well balanced diet. Exercising when and how you can is better than not exercising at all. Work with your schedule and find ways to add a little more exercise into your daily routine.
Firm your body with these easy moves. Your work out plan is to perform the exercises in order. Aim to do two or three time per week or do two sets of moves through 8 in a day and two set of moves 6 through 12 on another. Use moves 1 and 2 as warm up exercises. If you plan to do all of the 12 exercises at once, only one set of each move is needed.
Find your comfortable work spot at your home and be on your way to a firmer and fit body.
Towel push-up
On a smooth floor, start with hands aligned under shoulders, resting on two small towels (they provide a different type of resistance and recruit more back muscles). Keep knees on floor. Slide hands out, lowering chest toward floor (as shown); slide them in as you push back up. Do 8 to 12 reps.
• works chest, back, shoulders, abs
Ball shoulder rotation
Holding a dumbbell in each hand, lie with chest and abs on stability ball, feet wide. Raise arms to shoulder level, elbows bent 90 degrees, forearms parallel to floor. Rotate forearms down so they’re perpendicular to floor, then rotate them back up and extend arms forward (as shown). Return to start position. Do 12 reps.
• works shoulders, back
Curl-to-uppercut
Stand with feet shoulder-width apart, a dumbbell in each hand. Bend elbows 90 degrees so forearms are parallel to floor, palms up, in front of you. Pivot left on right foot, twisting torso as you quickly bring right hand to eye level (as shown). Return to center, lowering elbow to side (elbows stay bent). Repeat to right to complete one rep. Do 12 reps.
• works biceps, shoulders, abs
Bent-over triceps extension
Stand with feet hip-width apart, a dumbbell in each hand. Bend over with back flat until torso is parallel to floor. Extend arms behind you 45 degrees from sides (as shown), palms facing in. Keeping upper arms still, bend elbows 90 degrees, then straighten arms. Do 12 reps.
• works triceps
Dynamic reverse flye
Stand with feet wide and parallel, knees bent 45 degrees, a dumbbell in right hand at side, left hand on hip. Bend over, keeping back flat, and shift weight to left leg as you reach right arm, palm facing left, across left shin. Shift weight to right leg as you sweep right arm out to shoulder height (as shown). Do 12 reps; switch arms.
• works shoulders, back
Stork curl
Stand with feet hip-width apart, a dumbbell in each hand. Shift weight to right leg, knee soft, and bend forward, raising left leg behind you until it’s parallel to floor. Extend arms down, palms forward. Keeping upper arms still, curl dumbbells toward shoulders (as shown). Lower weights. Do 12 reps, switching legs halfway through.
• works biceps, back, abs, butt, legs
Supine extension on ball
Holding a dumbbell in right hand, lie faceup with shoulders and head on ball, hips raised and aligned with torso. Place left hand on hip; extend right arm straight up, palm facing forward. Keeping upper arm still, slowly lower weight toward left shoulder (as shown); straighten arm. Do 12 reps; switch arms to complete set.
• works triceps
Side raise plank
Holding a dumbbell in left hand, balance on right hand (positioned under right shoulder) and outside of right foot (stack feet). Align hips with torso. Start with left hand near right, palm facing in (as shown). Raise weight out in front of hips and toward ceiling, then lower. Do 12 reps; switch sides to complete set.
• works shoulders, abs, back
The whole enchilada
Stand with feet hip-width apart, a dumbbell in each hand, palms facing behind you. Keeping upper arms at sides, bend elbows and raise weights to shoulders so palms face forward, then press weights overhead. Keeping upper arms still, turn palms in and lower weights behind head until elbows are bent 90 degrees (as shown). Straighten arms and reverse sequence to complete rep. Do 12 reps.
• works biceps, shoulders, triceps
Victory push
Stand with feet shoulder-width apart, knees soft, a dumbbell in each hand just above and slightly out from shoulders, palms forward and elbows down (as shown). Keeping left arm still, press right arm diagonally up and out, then lower to start. Repeat with left arm to complete one rep. Do 12 reps.
• works shoulders
Curl and press
Holding a dumbbell in each hand, sit on ball with feet hip-width apart. Extend right arm toward floor and bring left hand near left shoulder, both palms forward (as shown). Curl right hand to shoulder as you press left arm up. (Do one at a time if you need to.) Lower both. Do 12 reps, then switch arm positions to complete one set.
• works biceps, shoulders, abs
Torso twist and lift
Stand with feet hip-width apart, knees soft, a dumbbell in each hand. Bend elbows 90 degrees in front of you so arms are parallel, palms facing each other with forearms perpendicular to floor. Contract abs and rotate torso to left as you press weights overhead (as shown). Lower weights to start position. Repeat to right to complete one rep. Do 12 reps.
• works shoulders
Turbo twist
Speed skater
Leg swing
Curtsy
Balanced leg lift
Triceps push-up
Hack squat
Mountain climber
Bicycle ride
Back extension
Hamstring tuck
