Get the confidence to show off your arms in a cut-off or halter by following these three upper body circuits.
Circuit 1: Standing Bicep Curls and Push-Ups
Stand up straight with a dumbbell in each hand; you can start out light and move on to heavier weight, as you get stronger! Keep your elbows close to your torso with your palms facing forward. Maintaining your upper arms still, curls the weights up and contract your biceps until the weights are level with your shoulders. Hold this position at the top as you squeeze your biceps before you release to starting position. Do 4 sets of 12 reps. Next, finish this circuit with 15 push-ups; make sure your chest goes as low to the ground as possible and that your butt stays flat with your back!
Circuit 2: Tricep Pull-Downs/Crunches
Attach a straight (or angled) bar or rope to a high pulley and hold with an overhand grip. Standing with your torso straight, leaning slightly forward, bring your upper arms close to your body while your forearms are pointed up towards the pulley. Using your triceps, move the bar down until it reaches your upper thigh; your arms should be fully extended. Hold this position, with your triceps contracted, for a second, and then slowly return to your starting position. Do 4 sets of 12 and complete the circuit with 30 crunches; this is a good way to get your core active as well!
Circuit 3: Light Weight Dumbbell Shoulder Raise/Sit Ups
Grab the dumbbells with your elbows slightly bent and place them in front of your thighs. Keep a slight bend in your knees and hips. Raise your arms until they reach shoulder height and return to starting position. Keep the weight light to reduce stress on your shoulder and back. Do 4 sets of 15 followed by 20 full sit-ups to work your abs!
Workout Designed by trainer Travis Sample http://travissample.com, exrx.com, bodybuilding.com
Photos courtesy of: happyfitmama.com, womenshealthmag.com, lateralraises.com, leanitup.com