arms, buff, chisel, endurance, Exercise, fit, Fitness, Fitness Friday, flex, flexibility, Friday, Health, legs, move, moves, muscle, muscle tone, muscles, muscular, muscular endurance, rep, repetition, repetitions, reps, routine, series, set, sets, shape, stretch, stretches, target muscle, target muscle groups, thigh, thighs, time, toned, toning, triceps, tris, wellness, Workout
In ♥ & Soul, Community, Fitness Friday, Health, Home Sweet Home, Pro-DiSPO, Public Interest, Relationships, Sports, Technology, Travel, Weekly Wonders, Yours Truly on 04/17/2015 at 20:50
More knock 2 muscles with 1 stone as we tone …
Our triceps and thighs!
Enjoy these moves that target both at the same time:
Seesaw (20 reps each side)
- On your side, bend the bottom leg and extend the top leg while placing the palms of your hands on the mat/floor with your arms facing each other 45*
- Then press your arms to engage your tris while you raise your top leg to engage your thighs; switch sides per set
Clam Dips (20 reps)
- While seated, ring the soles of your feet together in butterfly/clamshell position and the palms of your hands on the mat/floor with your arms straight back
- Then bend (dip) your elbows to lower your back to contract your tris while you bring (press) your thighs together
Butterfly (20 sec)
- Keep your soles together and stretch out your thighs by lowering them to the ground
- Stretch your tris by alternating your arms behind your head, holding the palm of the outstretched arm
Flashback Friday: The mild weather of early ☼spring☼ (now) and pre-♣fall♣ (then) plus being in *beast beauty mode* takes me back to my 10-year h.s. reunion when I worked those *tris* and *thighs* (with my military brat bestie Nora to my left)
abdominals, abs, arm, arms, back, bicep, biceps, bis, chest, core, deltoids, Exercise, Fitness, flex, Health, lats, lower back, muscle, muscles, obliques, shape, shoulder, shoulders, stomach, strength, strengthening, toning, traps, tricep, triceps, tris, tummy, Wednesday, wellness, Workout, Workout Wednesday
In ♥ & Soul, Community, Health, Home Sweet Home, Pro-DiSPO, Public Interest, Sports, Travel, Weekly Wonders, Workout Wednesday, Yours Truly on 08/20/2014 at 11:00
Arms and abs are where it’s at!
Actually, more like upper bod ~ arms, shoulders, chest and back ~ plus core ~ abs and lower back ~ to be exact! So, make that haste and blast your bod from shoulders to waist!
Upper Bod
Resistance: pair light dumbbells or water bottles (1 in each hand) for minimal weight during series of reps in these 10 sets
100 W Curls (Biceps) ~ front (1 rep), 45* (1 rep), 90* (1 rep)
100 Tricep Extensions & Presses (alternate 2×25 each)
100 Shoulder Raises
100 Chest Flys & Presses (alternate 2×25 each)
100 Back Lateral Raises & Rows (alternate 2×25 each)
Core
Resistance: light plate or textbook
100 Oblique Twists ~ standing while holding resistance
100 Bridge Presses ~ laying while raising hips with resistance on tummy
{No weights for remaining series}
100 V-ups ~ hands & legs extended to start then bring together
100 Bicycle Crunches ~ alternate elbows & knees together
100 Side Planks Rainbows ~ full version on hands and feet OR modified on elbows and knees while dropping and lifting hips to the side (alternate 2×25 each)
From my Double A to yours, let’s make it a great Workout Wednesday!!!
The Elaine Dispo Journal 