Jiggle Free Friday….

Deep Swimmers Press 

Say goodbye to that arm jiggle! This exercise is awesome for targeting multiple muscle groups at once, (back, biceps, triceps, shoulders and core) it is one of the most effective and efficient ways to get results without spending hours at the gym. This version is with an outer bicep curl and a high V shoulder press (aka wide shoulder press) 

Start
Next ~ Outer Curl
Bottom of Press ~ W
Top of Move ~ The V or Wide Shoulder Press
  1. Using lighter weight 5 to 8 pounds, start by standing feet shoulder width apart, arms at sides with palms facing out holding a dumb bell in each hand curl up and to your side as shown.  Try to keep your arms pinned to your sides as much as possible when curling.
  2. Push the dumbbells up into the bottom of a shoulder press in the W position by rotating your arms and palms so they face away from your body (as shown) Now press up into a wide V.
  3. Slowly lower the weights back down into the W bottom of the again rotating the palms now toward you, than slowly bring the arms back down to repeat the move.
  4. There is a lot to think about in this exercise, a tad more difficult than a normal swimmers press, Take your time and do not speed through this move. Remember that mind and body connection are important, take the time to think about the muscles you are working.
  5.  Perform a total of 10 repetitions for each set with a total of three sets.
  6. Remember before starting any diet or exercise program see your doctor first!

Plank & Opposite Knee/Elbow Touch

Plank
Plank ~ Bringing Knee To Opposite Elbow

Plank With Opposite Knee/Elbow Touch

Targets: Abdominals, Deltoids, Hip Flexors, Obliques, Pectorals, Triceps. 

Let’s face it… ab crunches are boring and tedious and when you lay down on the floor you just kind of want to stay there…  Most regular ab crunches work our muscle fibers in only one direction anyway (yawn) Not to mention studies show that for some individuals regular crunches may have an adverse affect and actually cause our tummy muscles to protrude ( um, no thank you!) I enjoy core work that requires as little  crunching as possible or if I am doing crunches my legs are straight out in front of me. I like to get as much bang for the buck so to speak when working out, so I will gladly do a move that challenges my other muscles. Come on.. try something a little harder and take a challenge. The Plank is a full body work out by itself, add more elements to it and ta DA!  Even if its only 4 reps, give it a try…  master the move at your own pace. Just remember you are doing something good for yourself (even if it does not feel so good at the time) 

  • To get started find your way into plank position, hands directly beneath your shoulders. Make sure you are in a straight line and your rear end is not up in the air.
  • Now lift your left foot a few inches of the ground (5 to 6 inches) then bend your left knee and bring it toward the inside of your right elbow or as far as your range of motion allows maybe it is your opposite wrist. (your range of motion will get better with practice) The goal is to bring the knee to touch the inside of the elbow. 
  • There will be a slight twisting as you bring your knee to your opposite arm. Try and keep your rear end down and maintain proper form. 
  • Repeat this motion now on the other side bringing your right knee toward your left elbow. Try this move for 30 seconds to 1 minute alternating each side.
  • This is a continuous movement, however do not speed through the move.  Remember to breath. (most important)
  • Before starting any exercise program see your doctor first! 

 

Bat Wings Be Gone!

Triceps Extension 

You know what I am talking about … the jiggly stuff (skin) that flaps when we wave our arms, AKA “Bat Wings!” Summer is coming which means tank tops, short sleeves and bathing suits. There is no way to hide that unsightly area unless you want to wear long sleeve shirts all season. We can work hard and make the area tighter, firmer…  perhaps disappear!  Which sounds like a better plan to me don’t you think? This version of triceps extension with a medicine ball is a variation on traditional extensions just a little more fun. Use a 5 to 10 pound medicine ball. To make this move more challenging (and of course you want to challenge yourself more!) squat in pile position and do each rep. Now get busy banishing those bat wings!  

  1. Standing tall, chest out shoulders back feet together, you may also sit during this move.  Just remember to engage the abs, sit tall and do not pitch forward. 
  2. Holding a medicine ball in both hands extend the arms up, arms next to the ears keeping the shoulders pulled down.
  3. Now bend your elbows, lowering the ball behind your head until your elbows are at 90-degree angles keeping the elbows close to the ears do not let the arms bow outward. (see side view pic)
  4. Be sure to squeeze the triceps to straighten the arms, taking the ball back up to the first position. 
  5. Repeat for 1 to 4 sets of 10-16 reps.
  6. Before starting any workout to see your doctor first!
© Heather Pace and ready-set-style.com, 2011 Unauthorized use and/or duplication of this material without express and written permission from this blog’s author and/or owner is strictly prohibited. Excerpts and links may be used, provided that full and clear credit is given to Heather Pace and ready-set-style.com with appropriate and specific direction to the original content.


Go Wide

Wide Push Up 

Works ~ The Lats ~ Chest ~ Shoulders ~ Core 

Why don’t more of us do push-ups? This is a question that haunts me…  not only is it free, no gym or large space required! You can do them anywhere… anytime! Say hello to one of the most effective and efficient moves to tone your upper back, chest, arms and are one heck of an amazing core workout.  Now I know most of you will say…   “look it’s too hard, or I can’t”…   At least try…  you can always do the modified version on your knees. This particular variation, the wide push-up will focus more on your lats, chest, shoulders and core as it is a different range of motion. To make sure you place your hands wide enough..  use a yoga mat as I have,  place your hands so your thumb just touches the outside of the mat. 

  • Start the move as shown above in the top of a plank position… however your wrists are not underneath your shoulders as they would be in a regular push-up, instead step the hands out wider. 
  • Important… BREATH and as you inhale, bend the elbows out to the sides while you lower your torso toward the floor. 
  • Then straighten your arms as you come back to the starting position.. counts as one rep.
  • Aim to 5 to 8 and work your way up to as many as you can with the proper form of course!
  • Before starting an exercise program see your doctor first and if there are any issues with shoulder or wrist pain or injuries, these may not be something you would want to attempt. 

© Heather Pace and ready-set-style.com, 2011 Unauthorized use and/or duplication of this material without express and written permission from this blog’s author and/or owner is strictly prohibited. Excerpts and links may be used, provided that full and clear credit is given to Heather Pace and ready-set-style.com with appropriate and specific direction to the original content.

The Sexy V….

WV’s AKA ~ Wide Over Head Shoulder Press

Move Works: Deltoids (Shoulders), Trapezius (mid to upper back), Triceps 

  • Start this move by standing about shoulder width apart. Chest out, stomach in & shoulders back. Use 3 to 5 pound weights (depending on your fitness level and what you are trying to achieve) 
  • Start with hands holding the weights by shoulders in a W formation, elbows at sides ~ see 1st picture above.  Don’t pitch forward or bring shoulders forward.
  • Come out of the W formation ~ see 2nd picture above ~ pushing shoulder and arms out and up wider than shoulder width into V formation ~ see 3rd picture above ~ bring arms back down to W ~ that is one rep. 
  • You can either do 3 to 4 sets with 10 to 12 reps 5 to 8 pound dumb bells. Or use 3 pound dumb bells and do a 30 seconds to a minute in a circuit routine.
  •  This is an awesome move if done right, be sure to take your time and squeeze the back muscles together when coming back to a W. I love this move and it helps to achieve that sexy V taper you always hear about!
  • As always see a doctor before starting an exercise routine! 
© Heather Pace and ready-set-style.com, 2011 Unauthorized use and/or duplication of this material without express and written permission from this blog’s author and/or owner is strictly prohibited. Excerpts and links may be used, provided that full and clear credit is given to Heather Pace and ready-set-style.com with appropriate and specific direction to the original content.