Time: 14 to 24 minutes
Equipment: 8- to 10-pound dumbbell
Good for: Arms, upper body
Instructions: Starting with the first move, complete as many reps as possible for 40 seconds while maintaining proper form. Then rest for 20 seconds as you prepare for the next exercise. Repeat this pattern through all four moves, then rest for one minute. Complete three to five rounds total.
Bree Branker, NASM-certified trainer, created this exclusive workout to help tone your arms.
Halo
How to: Kneel on the ground, with your knees slightly wider than hip-distance apart. Hold a dumbbell in both hands, so that it’s directly in front of your chest, with your elbows resting on either side of your chest. Keeping both elbows bent, slowly circle the dumbbell around your head to your right. That’s one rep. Complete as many reps as possible in 40 seconds, switching directions halfway through. Then rest for 20 seconds. Continue to the next move.
Rainbow Slam
How to: Kneel on the ground, with your knees slightly wider than hip-distance apart. Hold a dumbbell in both hands, rotate your upper body slightly, and extend your arms so you’re holding it towards the right side of your body. Forcefully, but with control, swing the dumbbell over your head in an arch or rainbow shape, until you reach the same position on the opposite side of your body. Alternate directions, and swing the dumbbell back to the other side. That’s one rep. Complete as many reps as possible in 40 seconds, then rest for 20 seconds. Continue to the next move.
Oblique Curl To Press
How to: Begin in a half-kneeling position, your left foot flat on the floor in front of you, your right hand holding a dumbbell at the side of your body. Bend slightly to the side, and lower your dumbbell a couple inches toward the ground. Using your obliques, return to your original position. Then, bend your elbow and curl the dumbbell towards your chest, with your palm facing inward. Keeping your core tight and chest tall, press the dumbbell directly overhead. Reverse to return to start.Complete as many reps as possible in 40 seconds, switching directions halfway through. Then rest for 20 seconds. Continue to the next move.
Chest Press To Triceps Extension
How to: Kneel on the ground, with your knees slightly wider than hip-distance apart. Hold a dumbbell in both hands, and extend your arms straight out in front of you. Bend your elbows, and bring the dumbbell toward your chest. Reverse the movement and return to start. Then, raise the dumbbell overhead, then bend your arms so the dumbbell falls behind your head. Reverse the movement and return to start. Complete as many reps as possible in 40 seconds, then rest for 20 seconds. Take one minute of rest. Complete three to four rounds total.
But wait, there’s (lots) more! This is just one of the four workouts in Women’s Health’s 4-Week Summer Workout Challenge. Each week, you’ll tackle four different workouts: lower-body, upper-body, full-body, and abs. Join our Facebook group for daily motivation, progress checks, and more!
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