Rock your favorite shoulder-baring outfit of your choice as we start to spring into the warmer weather, with dumbbell moves that target your triceps, deltoids, biceps, and pecs for a chiseled upper body

Maintaining a healthy diet is just as important if not more important than your workout! 80% diet and 20% exercise!

You can do all of the cardio and strength training workouts in the world, but you won’t see real results unless you are eating healthy. This is not only important for weight loss and seeing results, but it’s also important for your overall health.

I have some great news for you... our nutrition plan is fast, effective and easy. There is no need to weigh your food or to be a top chef! Get your free customized nutrition plan with one of my coaches to help guide you in your journey.

What’s different about my Lean Upper Body workout for Sculpted Sexy Arms and Shoulders from what you may have seen or done before? I have added a little twist to them. These variations to the traditional exercises will make your workout more challenging and interesting.

Nobody ever gets bored with me during their workout!

Some tips for you to get the most out of these exercises

1. Proper Standing Position

When you are performing exercises in a standing position, make sure that you are doing the following:

Stand with your feet a shoulders-width apart with a little bend to your knees

Make sure you stand with your ear in line with your shoulders, shoulders in line with your hips, hips in line with your knees, and knees in line with your ankles.

Keep your abdomen pulled in and avoid arching your lower back, sticking out your bum. Also, avoid tucking your tailbone under, bringing your pelvis into a forward tilt.

Try to imagine that your pelvis is a bowl of water that you want to keep level. You want to avoid tipping the bowl in either direction and spilling the water.

2. Maintain proper spinal alignment from hinged positions

When you are in a hinged position for exercises like Bent Over Rows and Triceps Kickback, keep your shoulders and hips square and your spine long. Avoid the following:

• Rounding in your upper back

• Twisting your shoulders or hips

• Hyperextending your neck

• Allowing your head to hang in between your arms

3. Perform the exercises at a slow, controlled pace.

Take a one second pause at the top range of the exercise, and take a one second pause at the bottom range of the exercise.

For example, when you are performing Bicep In and out pulses, lower your elbows towards the the side and and hold for 1 second then push them in and out.  When you return to the starting position, hold for 1 second. Performing each of the exercises in this manner will ensure that you will not use your momentum to complete the exercise, and that you will be using your muscles instead.

4. Avoid holding your breath when performing the exercises.

With all of the exercise descriptions, the one thing you must remember is  to breathe by inhaling through your nose and exhaling through your mouth. Don’t get hung up on the when and how though. If you’re breathing is not there yet, THAT IS OKAY! As long as you are breathing, that is what’s most important.

 

 

What we are doing in today's workout!!!

You’ve probably cranked out a bunch of bicep curls and triceps kickbacks throughout your days at the gym.  And while these moves work great for building muscles in your upper body, a few creatives takes on your typical arm workout will help you carve even better results. That’s especially true if the exercises mix a few movements into one, so you work more muscles simultaneously (that means you’ll burn more calories, too). Enter: These five creative arms exercise you probably haven’t tried before.

When you say you wanted to sculpt your bis, tris, shoulders, and back muscles — I say master these moves and you are on your way. Flex it out with this ultimate upper body workout.

Inchworm Into a Pushup: Hinge from your hips and bring your hands to the floor. Walk your hands out until you're in high plank position, and your body is a strong, straight line from head to heels. Lower your body to the floor, and push up. Walk your hands back to start, keeping your legs straight, and return to standing.

Biceps In and Out :  Go ahead and start with your legs standing hip and shoulder width apart, place your weights in your hands by your sides. Next you are going to start pick up those weights and use your elbows in and out  to your waist.

Arms Back 45 Degree Pulses:  Stand up straight with your feet shoulder width apart. Place your arms out to your side and parallel to the ground. Face your palms up and push your arms back and quickly pulse your arms up and down – raising and lowering no more than a few inches.   Repeat 

Bicep Curl with a Pulse: Hold your weights in front of you and then push them into your chest and pulse, then back down.  Keep your thumbs pointing forward and pulse. 

Overhead 45 Degree Press:  Stand upright and keep the back straight.  Hold a weight in each hand at the shoulders with an overhand grip then push up at 45 degrees, then keep the elbows to your waist and go right back up. Push your heels to the ground.