We are just about a month away from the official first day of summer! It’s time to bust out those sleeveless numbers that have been itching to be unpacked since the warm weather first started creeping its way back in.
What’s that you say? You would rather sweat it out all summer and hide your arms with your long sleeves? Nonsense! Here are some moves that will help you obtain those tank top-ready arms you are looking for!
Workout Outline:
- Complete this set of exercises 2-3 times.
- Rest only for 60 seconds between sets.
- For best results, complete this workout 3 times a week on non-consecutive days.
1. Warm-Up Just as we did for the first wedding workout, lift your arms out to your sides at shoulder height. Point your fingertips upwards so your wrists are flexed and make small forward moving circles with your arms for 30 seconds. Pause and reverse the direction of your circles for an additional 30 seconds. Repeat both directions.
2. Alternating Arm Raise Stand with your feet hip-width apart, a slight bend in your knees, and a dumbbell in each hand at your sides. One palm should be facing in, and the other should be facing the front of your thigh. Simultaneously lift both arms until the weights are at shoulder height. (Essentially you are making an “L” with your arms.) Return to start and repeat, but this time switch your palm positions and have the opposite arm going out in front and the other going out to the side. This counts as 1 repetition. Do 12-15 repetitions.
For an added challenge, pick one foot up slightly off the floor and alternate when you are halfway through your repetitions.
3. Renegade Row On the floor, assume your pushup position (modified or regular) with each hand gripped around a dumbbell, palms facing in. (For more stability, you can position your feet or knees to be slightly wider than hip-width apart.) While pressing one arm into the floor, bend the other and raise the dumbbell to chest level. Lower this weight to the floor and repeat with your opposite side. This counts as 1 repetition. Do 12-15 repetitions.
For an added challenge, pick one foot up slightly off the floor and alternate when you are halfway through your repetitions.
4. Pike Walk/Pushup Combo Stand with your feet together and arms at your sides. Bend over (knees slightly bent if necessary) until your hands or fingertips are placed on the floor in front of you. Walk your hands forward until you are in a pushup position and complete one pushup. While keeping your hands firmly planted where they are, walk your feet forward until they are as close to your hands as you can make them. This counts as 1 repetition. Do 10-12 repetitions. (For those of you who do modified pushups, if the regular pushup position is too difficult, drop to your knees before doing the pushup and then pick them back up again.)
5. Triceps Dip/Crab Walk Combo Sit on the floor with your knees bent, feet flat on the floor, hands lined up beneath your shoulders, and fingertips pointing forward or slightly out to the sides. Lift your hips into a tabletop position. Bend at the elbows until your upper arms are parallel with the floor and return to start. Remaining in this tabletop position, walk your hands and feet forward for four steps and stop. Extend your right leg up and reach your left hand towards your right toes. Return to start, perform your tricep dip, walk four steps forward, stop, and this time extend your left leg up and reach your right hand towards your left toes. This counts as 2 repetitions. Complete 8 repetitions walking forward; then complete 8 repetitions walking backwards.
**Bonus Move**
Alternating Basic Pushup/Triceps Pushup Combo On the floor, assume your pushup position, be it modified or regular. Complete one regular pushup with your elbows moving slightly away from your sides. Switch your arm positioning so that they are parallel to your sides and your elbows are pointed straight back; your arms should be hugging your sides when you come down for your triceps pushup. Continue alternating between a basic pushup and a triceps pushup for a total of 1 minute.
Trainer Tip by Emily Lanzo, certified personal trainer and group fitness instructor at Lucille Roberts 42nd St.
