Arms, Chest & Back

3 Sets of Entire Video

Click Tab to open:

  • Stand tall, weight distributed evenly on ball and heel of both feet, arches lifted, core engaged
  • Make sure hips are neutral, you care not tilting hips to front or back. Engage Core
  • Take arms straight out to side parallel with shoulders.
  • Make small circles 20 times
  • Reverse direction and make small circles 20 times
  • Keeping arms lifted laterally, flex your bicep muscle as you bend at your elbows
  • Keep elbows up
  • Keep core engaged, and hips neutral
  • Repeat 20 times
  • Keeping bend at elbow, bring elbows together squeezing chest as elbows come together, then apart
  • Keep core engaged, shoulders down away from ears, and hips neutral
  • Repeat 20 times
  • Keeping bend at elbow, bring as close together as possible, lifting straight up toward sky
  • Keep shoulders down, as you lift arms
  • Keep core engaged, and hips neutral
  • Repeat 20 times
  • With bend in knee, keep back straight and shoulder blades coming together
  • Engage core
  • Fold at hip always keeping spine long, shoulder blades coming together, slowly lowering toward ground
  • Keep arms close to thighs the entire time
  • Keep core engaged, press through heels to come back up to standing position, always keeping back straight
  • The objective is not how far you can go to the ground, but rather, how low you can go while keeping your spine long
  • Repeat 20 times

Do 20 repetitions. Repeat 3  more sets resting 30 seconds between exercises for a 30-40 minute workout. One Set is about 10 minutes. Work as slowly as you need to do exercises properly.

Form with these exercises is the most important way to get effective results. Do them in front of a mirror so you can watch your posture, keep your core tight, and do each rep fully and to completion.