Holiday Workout - Part 1
Holiday Workout - Part 1
Tis the season to eat with reckless abandon. That means you’ve got to get serious about your workout plan and tighten up the slack (literally and figuratively) in your regimen. These exercises use an exercise band or tube. Most can be adapted for use with dumbbells as well. For those that require a stability ball, a chair will suffice. The only way to get through it is to get started so let’s go!!!
The following exercises work the back of the upper arm
Band French Curl/
Sit on the ball or on a chair with your feet flat on the floor. Place the band under both feet and grasp an end in each hand. Extend your arms overhead with palms facing each other. Remember to keep your abs tight to reap the full benefits. Bend your right elbow and lower your hand behind your head and inhale. Exhale when you raise your hand back to starting position. Now bend your left elbow and repeat the lowering/raising motion. Continue to alternate both arms. Do 2 sets of 15. Alternating your arms, you’ll work them twice as hard. Just imagine how fast you’ll whip those “tri’s” into shape.
Band Triceps Kickback
Again sit on the ball or chair and bend forward to about 45 degrees. Place the exercise band under both feet and grasp the ends of the band. Extend your arms toward the floor with your palms facing in. Bring your elbows up towards the ceiling and your hands in towards your ribcage. Extend your arms behind your upper body and exhale. As you return to starting position, inhale. Keep your upper arms and shoulders steady and bend only at the elbows. Keep your abs tight, do 2 sets of 15 and say goodbye to underarm sag!
Onward and upward to the front upper arms
Band Bicep Curl
Sit on the ball or chair with the band under your right foot. Grasp the ends of the band with both hands. Extend your left leg straight out and extend your arms fully toward the floor with your palms facing away from your upper body. Bend your arms and lift your hands to your shoulders. Return to starting position. Switch legs and repeat after completing 2 sets of 15. Because one leg lifted will unbalance you, your core muscles will work harder trying to keep you balanced; more bang for your buck!
How about those abs!
Ball Bicycle
If you‘re chasing that elusive six-pack remember you‘ve got to do some cardio to burn the fat. Start by lying on your back, bend your knees and place your feet on the floor. Hold the ball straight up above your chest. Bring both knees in toward your chest. Now, extend your right leg, pull your belly button towards your spine, tighten and exhale. Inhale, bringing your right leg in to your chest and simultaneously extend your left leg. Make sure that your lower spine is always against the floor and that you keep the ball motionless as you move. You could hold a weight or a water bottle in your hand if you don’t have a ball. This takes real concentration, so tighten those abs and keep the ball (or other prop) stationary throughout!
If you really want to bring sexy back try this one.
Band Upper Back Toner
This move will help to shape your back and upper arms. Sit on the ball/chair and bend your torso forward to about 45 degrees. Place the exercise band under both feet. Cross the band so that your right hand grasps the left end of the band and your left hand grasps the right end of the band. Straighten your arms toward the floor and make sure that your palms face in. Grasping the band in the crossed pattern above, raise your arms up and out to the sides until they are level with your shoulders. Inhale and lower back to start.
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