Fitmas Day 2!

Tuesday, December 2, 2014

Today's workout challenge is going to focus on your arms & shoulders! And it will only take about 15 minuets!  Ready to feel the burn?
Equipment: 1-2 sets of dumbbells. You know your strengths and weaknesses, if you feel like 5lbs is too easy, up it to 8 or vice versa! 

1 | {Bent Over Dumbbell Reverse Fly} Stand with feet shoulder-width apart and with your knees slightly bent. Bend forward at the hips so your torso is parallel to the ground, holding a pair of dumbbells straight down with palms facing in. Next, with elbows slightly bent, raise the dumbbells out the side so that the elbows extend above the shoulders. Return to starting position. Do as many as you can for 60 seconds! 

2 | {Dumbbell Upright Row} Stand with your feet shoulder-width apart and place a pair of dumbbells straight down in front of you. With palms facing your body, pull the weight straight up the front of your body to the top of your chest, keeping the elbows slightly above the shoulders. Again, as many as you can for 60 seconds!

3 | {Dumbbell Shoulder to Shoulder Press} Hold a dumbbell flat in your right hand, resting it on the top of your shoulder. Press straight up and then lower your arm. Alternate with the your left arm. Do as many as you can for 60 seconds! 

4 | {Dumbbell Spider Curls} Hold a pair of dumbbells straight out in front of you with palms facing out. Curl the weight up to full contraction without rocking back and forth.  Return the weight to starting position. Want a challenge?  Alternate left and right for single-arm spider curls. Can you guess how long? Yup, 60 seconds. 

5 | {Dumbbell Skull Crushers}  Lie face up on the floor with feet planted on the floor and your back pressed down. With a dumbbell in each hand, raise the arms straight up (palms facing each other). Then, bending only at the elbows, lower the weight down to your ears, finishing in 90-degree angle. Return to starting position. 60 seconds!

Finished all 5 exercises? That is one set. Repeat 2 more times! You can rest for 15 seconds between each exercise and one minuet between the sets!

Now that you are working on those shoulders and arms, you are going to want to show off those toned muscles! Here is what I have picked out for y'all from DA Active!

Energizer Bra

Namaste Fold Over Pants

Disclaimer: I am not a certified personal trainer, the workout published above is simply a combination of exercises that I use in my workout routine, I am not responsible for any results, lack of results or injuries. Participate at your own risk.  
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