fitness
Get ready to go Sleeveless!
Sculpt and tone your arms with our 30 minute free weight workout. By Jay Koodagoda, Health Club Manager Photography Jessie Palanca
Biceps and Shoulder Sweep ‘n Tone Stand with your legs wider than your shoulder and with your knees slightly bent. Hold dumbbells next to waist and perform a bicep curl, and at the end of the curl twist the biceps and do a shoulder press as shown. Push the arms straight up overhead. As you lower down, curl the arms in a bicep curl. Repeat for 3 sets of 12-15 repetitions, with a 20 second rest between sets.
Triceps Kick Back The kickback is a common triceps exercise which involves extending the arm while the torso is in a bent position. For this exercise, you can do one arm at a time and use heavier weights or you can extend both arms at the same time, which involves lower back stabilization. Hold a moderate weight (a dumbbell is good) in both hands and bend over until your torso is at a 45-degree angle or parallel to the floor. Bend the knees and keep the abs engaged to protect your lower back.
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Perform the action by bending your arms and pulling the elbows up to torso level. Holding that position, straighten the arms out behind you, squeezing the tricep muscles. Bend the arms back to starting position. Perform 12-15 repetitions of 3 sets. Do not swing your arms to get the weight up.
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