Three ways to tone your arms…

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With summer just around the corner, it’s time to get active!  So, if you want to tone up your arms, here are three super simple moves you can do anywhere – and all you need is a resistance band…

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Shoulder Press – aim for 3 x sets of 10

Upright Row – aim for 3 x sets of 15

Bicep curls – aim for 3 x sets of 20

Shoulder press…

Shoulder press triple

Like so many women, I used to shy away from upper body exercises as I often felt frustrated by my lack of strength, but there are a few moves which helped convert my thinking and the shoulder press was definitely one of them!

Unfortunately women naturally have less upper body strength (simply because we  carry less muscle mass in our upper bodies), but this is exactly why we need to invest the time and effort in strength training.  Not only does the shoulder press strengthen and tone many of the major muscle groups, but it’s a functional movement which will help to improve your overall stability and boost your bone strength.  Win, win!

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Shoulder press

  • Using a resistance band, stand with your feet hip distance apart.
  • Hold one end of the band by the handle, elbow bent at shoulder height, then stand firmly on the other end to keep the band tight.
  • Keeping your back straight and core locked in, press the band overhead, extending your arm straight.
  • Then, slowly return to the starting position.
  • Aim for 3 sets of 10-15 reps each arm.

 

 

 

 

Wednesday workout…

Wednesday workout

In my opinion, there is simply nothing better than taking your workout outdoors!  So grab yourself a resistance band (I use Circuband) and get moving.  I promise, these five moves will have you breaking a sweat in five minutes flat!

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Circuband Workout – aim for 3 sets of 15 reps for each exercise

Bicep curls

  • As you flex the bar towards you, ensure you keep yourself strong and upright.  Try not to use the momentum of rocking back and forth to lift the bar.

Bicep curls

Single arm chest press/Box punch (15 each arm)

  • This is basically a modified chest press movement and using the resistance band, you’ll feel the stretch through your shoulders, chest and upper back.

Boxing

Seated Row

  • Sit with your feet planted firmly in front of you and tilt back 45 degrees.  As you pull the band towards you, make sure you keep your back and core locked in strong, focusing on bringing your shoulder blades together.

Seated rows

Side Swipe/Static Ski

  • With this move, you want to focus on pulling the band down on each side, working your abs and building your core strength.  Once you’ve mastered this move with your legs static, feel free to add a lateral lunge (but trust me, it’s much harder than it looks!)

Ski Twists

Upright Row

  • Make sure you keep your shoulders down and back throughout the movement.

Upright row