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) 

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!

Just Bowl With It…..


What it Works: Core, Obliques, Shoulders ~ Lats, Biceps, Triceps, Legs ~ improves balance and co-ordination while building lean muscle.

  • Be sure and use a medicine ball that is the correct weight for your level. I am using an 8 pound ball. This is a stabilization move so you need to control the movement and not let the ball fall out of your hand or knock you over.  5 to 10 pound medicine ball is suggested. Do not fly through this moves, take the time to feel the muscles working. 
  • Knees slightly bent and your butt slightly out. Legs about shoulder width apart. You want to pull the abdominal muscles up and in almost in a slight concave “c” position.  
  • Hold the ball out in front of you with your right hand as in the first picture shown. Now pull your right arm behind you like you are going to bowl. 
  • Without pitching forward or falling over bring the ball back up in front of your chest meet with the other hand and transfer the ball pulling the left hand behind you. 
  • This is a continuous movement. Do not twist your entire body to the side, you will feel your abs working hard to stabilize you. To help with your balance put your hand out as I have shown. 
  • I like to do a slight squatting motion with this move each time I pull the ball behind me. Want to make it even more challenging? Once you master the move add a slight tap to the back with the leg on the same side that is bowling. So tap right leg as right arm bowls. 
  • Do this move for 1 minute  ~  2 to 3 sets incorporating cardio/plyo bursts for 2 to 3 minutes in between.  
  • As always see your doctor first before starting any exercise program. 

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.