To me one of the best ways to get lean arms is to use body weight. In this routine I have taken the workout outside. All you need is a bench and a stopwatch. Here is a video breakdown of the routine and below the exercises are typed out with more form tips.
Make sure you are warm. Find a bench or some other elevation like a stair. Have a stopwatch handy.
Assume a Plank Position with arms on the bench, feet on ground and make sure you step out hips distance and parallel. Make sure core is lifted and engaged to support your lower back and your complete body position. If you are strong, lift one leg up.
Begin bending elbows out to the side and back up for 30 seconds. Change legs and repeat. (Targets chest, front shoulder and core).
Bench T-Stand Lift
From the Plank Pushup with both legs in parallel hips distance, drop heels to the back and lift front arm up into a T-stand Position. Reach top arm overhead as you lift hips and core up and down a few inches for 30 seconds. (Targets shoulder, outer back and waist).
With arms on a bench and hands just under shoulders, back in neutral and hips just off bench, bend elbows straight back and up to target the back of the arms. (Targets back of the arm)
With legs up on Bench, hands underneath shoulders, arms long and core on, hold this plank up to one minute. For an extra challenge, lift one leg at a time for 30 seconds. (Targets chest, front shoulder and core).
Repeat entire routine up to three times.
With legs hips distance and parallel, externally rotate arms back and clasp hands to open chest, front shoulders and front of arms. Keep knees soft and take a few deep breaths.
Back of Arm and Side Stretch
Bring one arm between shoulder blades and lightly clasp elbow with other hand. Side bend to stretch back of arm, outer back and waist. Hold stretch for a few deep breaths and repeat other side.
My Favorite Summer Shoes:
I have a confession. I am addicted to Merrell footwear! My favorite are all of the barefoot or almost barefoot sneaks including these Mix Master Move Glides in black and hot pink. The biggest reason I love these besides the benefits of barely there shoes is that they are light and breathable. I want them in every color. And I wear Merrells in all my current DVD projects and streaming workouts because they allow my feet to work and strengthen during my routines (rather than being completely supported and disengaged as traditional footwear would) but they are also well designed, fashionable, and come in the best colors and styles. I think that is pretty strong and I am obsessed.
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