CIRCUIT 1 go through this 2 times

Transcription

1 Fridays are for flexing! Aaaand going out wit h our girlfriends for a lit t le vino and dancing! ;) Karena and I h ave a t rick for feeling ext ra lean and t oned before h eading out for a girls' nigh t. It 's all about get t ing t h at pump on!! Get t ing in a quick t oning sesh makes your muscles POP and increases your blood flow for a beaut iful, rosy glow. We especially love working our arms before a nigh t out. Hellooo st rapless summer dress! CIRCUIT 1 MOVE 1 ARNOLD PRESS Sculpts your shoulders! St art wit h your arms in a 90-degree angle wit h your palms facing you. Ext end your arms st raigh t above your h ead. Wh en raising your dumbbells, rot at e t h e palms of your h ands unt il t h ey're facing forward. Slowly lower your arms, ret urning t o st art. Complet e 13 reps. MOVE 2 BICEP CURL Tones your biceps! Begin wit h your arms fully ext ended in front of your h ips. Wit h your palms facing you, curl your arms t o your ch est. Slowly lower back down. Complet e 16 reps.

2 MOVE 3 SIDE PLANK PUSHUPS Tones your arms and core! St art in plank posit ion. Lower your knees t o t h e ground and perform a push up. Ret urn back t o a plank posit ion. Sh ift your weigh t int o your righ t palm as you open up int o a side plank. Ret urn t o a plank posit ion. Complet e a side plank aft er each push up. Complet e 4 reps on each side, 8 reps t ot al. CIRCUIT 2 MOVE 4 SIDE RAISES Tones your shoulders and upper back! St art wit h your arms lowered in front of your h ips and palms facing your midline. Ext end your arms t o t h e side wh ile maint aining a sligh t bend in your elbows. Lower back down. MOVE 5 ROW + TRICEP KICKBACK Sculpts your triceps, biceps, and upper back! St and wit h your righ t leg sligh t ly bent in front of you, left leg ext ended beh ind, left arm h olding a weigh t ext ended down below your ch est, and upper body h inged sligh t ly forward. Pull t h e weigh t t o your waist line so t h at your arm is bent at t h e elbow. From h ere, ext end your arm st raigh t back. Reverse t h e move t o st art. Complet e 16 reps, t h en swit ch sides.

3 MOVE 6 TRICEP PULSES St ay in posit ion wit h your arm ext ended from t h e previous move. Pulse your arm up and down. Pulse for 15 seconds on each side. MOVE 7 UPRIGHT ROWS Tones biceps, shoulders, and upper back! Hold t h e dumbbells in front of your h ips wit h your palms facing your body. Pull dumbbells up t o your ch est, elbows out t o t h e side. Slowly lower back down. CIRCUIT 3 MOVE 8 ALTERNATING FORWARD RAISES Strengthens your shoulders and upper back! Begin wit h t h e dumbbells in t h e front s of your h ips wit h your palms facing your body wh ile maint aining a sligh t bend at t h e elbow. Raise one arm unt il parallel t o t h e ground. Make sure t o keep t h at sligh t bend at t h e elbows. Lower back down. Cont inue alt ernat ing sides wit h each rep. Complet e 14 reps on each side, 28 reps t ot al. MOVE 9 REAR FLYS Tones your shoulders and upper back! Begin wit h your arms ext ended in front of you, elbows sligh t ly bent, palms facing each ot h er, upper body h inged forward, and knees sligh t ly bent. Bring your arms out t o t h e side wh ile maint aining t h at sligh t bend at t h e elbow. Slowly lower back down.

4 MOVE 10 HAMMER CURL TO PRESS Tones shoulders and biceps! St art wit h your arms by your sides, palms facing inward. Curl your palms t o your ch est. From h ere, press your arms st raigh t up. Lower back t o st art Complet e 10 reps. CIRCUIT 4 go through this 1 time MOVE 11 OVERHEAD TRICEP EXTENSION Begin wit h your arms overh ead and bent beh ind you. Ext end your arms st raigh t up. Lower back t o st art. Complet e 17 reps. MOVE 12 WIDE PUSHUPS Tones your chest and triceps! St art in a push up posit ion wit h your knees on t h e ground and arms wider t h an sh oulder-widt h apart. Slowly lower your ch est t oward t h e ground. Push back up t o st art.

5 MOVE 13 TRICEPS DIPS Begin in a reverse t ablet op posit ion and place your h ands sh oulderwidt h beh ind you wit h your boot y off t h e ground. Bend your arms at t h e elbow, lowering your boot y t o t h e ground. Ext end arms t o ret urn t o st art. MOVE 14 BOAT POSE OVERHEAD TRICEP EXTENSION Tones your core and triceps! St art sit t ing on your mat in boat pose and h olding a dumbbell bet ween bot h h ands. Lift your arms beh ind your h ead, arms bent beh ind you. Ext end your arms overh ead. Ret urn t o bent posit ion beh ind your h ead. Complet e 17 reps. MOVE 15 WIDE PUSHUPS Tones your chest and triceps! St art in a push up posit ion wit h your knees on t h e ground and arms wider t h an sh oulder-widt h apart. Slowly lower your ch est t oward t h e ground. Push back up t o st art.