This awesome workout punishes your arms and melts away those bingo wings! Hit it hard and you’ll have toned, firm arms and shoulders in no time!
1. Get in the boxing stance. We’ll use the left jab throughout this article — for the right jab, everything is reversed. So for now, place your left foot in front of your right, right angled out a bit, pointing toward your opponent. Put your hands up to protect your chin, tuck your elbows in, chin down, and make sure your hips are above your feet.
2. Lean forward with your elbows in and your right hand a little higher than your left. Your right is protecting your chin, playing defense, while your left is up, waiting to strike. If you are taller than your opponent and it is unlikely that he will pull off a straight right to your face, you can keep it low for greater power and visibility. Otherwise, keep it at your chin ready to parry or block.
3. Transfer your weight forward and jab. Simultaneously shift off your back (right) foot (but don’t let it come off the ground) and put your weight onto your left, while throwing your left arm into a quick, powerful jab. Twitch your entire left side forward while ever so slightly lifting the heel of your left foot. As your hand comes forward, your body’s weight should come forward at the same time.
4. Be sure to rotate your palm down. When your hands are held at your chin, your thumbs are facing you. But when you go to jab, rotate your hands so that your palms are facing down, thumbs slightly lower than perfectly horizontal. Think of it like a slight corkscrew motion. It’s in that twist that there’s power — kind of like the cracking of a whip.
The goblet squat is a variation on the sumo squat, but without the added difficulty of a barbell. It brings an upper body workout into the squat.
1. Hold a dumbbell, kettlebell or medicine ball in your hands, close to your body. Place your legs just wider than shoulder width apart, with your feet pointed slightly outwards. 2. Perform a squat as you would with a sumo squat, slowly lowering down, pausing a few inches above the ground and then driving up through your heels with your glutes. 3. The further away from your body you hold the weight, the further back you can squat, and the more difficult the exercise will be.
Bent Over DB Rows
Rows are a great way to tone and define your back.
1. Put one knee on a bench, with your lower leg lying flat along the bench.
2. Place your hand on the same side as your knee on the bench whilst leaning over. Your hand should be directly below your shoulder.
3. Hold a dumbbell in your other hand, placing it on the bench.
4. Tense your lat (the large muscles down the sides of your back) on the same side as the arm holding the dumbbell. Slowly raise the arm holding the dumbbell so your upper arm is parallel to the floor, and your elbow makes a 90 degree angle.
5. Let the dumbbell come down slowly , rest it on the bench if you need. This is one rep.
6. Repeat on the other side.
DB Squat and Press
This is another great combo for adding some endurance into your workout.
1. Stand with your feet hip-width apart, or slightly wider, with your toes slightly pointing outwards. Make sure your spine is in a straight, neutral position. Make sure your weight is through your heels. Hold a dumbbell in each hand, cleaned up to shoulder height.
2. Squeeze your leg and core muscles as you lower your body downwards. Lower yourself until your butt is an inch or two off the ground. Hold for 1-2 seconds.
3. Explode upwards, squeezing your leg and core muscles as you raise yourself up. Push that momentum up through your arms to press the dumbbells above your head. This is one rep.
DB Pec Fly
Peck flys are a great way to hit the centre of your chest.
1. Lie down flat on a bench or on the floor with a dumbbell in each hand, resting on your tighs.
2. Use your thighs to raise the dumbbells up above you, with your palms facing each other.
3. Slowly open your arms, keeping your wrists in the same position and with a slight bend in your elbows.
4. Tense your chest to bring the two dumbbells back up in the air and together, holding for 2-3 seconds, concentrating on contracting the centre of your chest muscles. . The movement should only occur in your shoulders, not your elbows. This is one rep.
DB Step Ups
Step ups are a great easy way to strengthen your quads and glutes.
1. Find an elevated platform, bench or chair. Place one foot on the platform, making sure it is secure and firmly placed flat. Hold a dumbbell in each hand for added resistance.
2. Squeeze your quads in the raised leg to lift your body up and onto the platform.
3. Slowly release and lower yourself back down. This is one rep.
4. Repeat for the other leg.
Front DB Raise
Front raises will work your trapezius as well as the back of your shoulders.
1. Stand with your feet hip-width apart, holding a dumbbell in each hand by your side.
2. Tense your core and slowly raise one arm up so it is straight out in front of you, with your palm facing the floor. Hold for 2-3 seconds. You should be tensing your trapezius and shoulder as you do this.
3. Slowly lower the dumbbell back to your side. This is one rep.
4. Repeat with the other arm.
Tricep dips are an excellent way to workout your triceps with little to no equipment.
1. Find a platform, chair, bench, etc. and stand with your back to it.
2. Place your palms on the platform, slightly closer than shoulder width. Have your fingers over the edge of the platform to make gripping it easier.
3. Extend your legs in front of you whilst keeping your hips close to the platform.
4. Lower your body slowly until your elbows are at 90 degrees.
5. Tense your triceps, slowly straightening your arms to lift your body back up. This is one rep.
Weighted Standing Side Crunches
1. Stand up straight with a dumbbell in each hand.
2. Slowly lower one arm whilst keeping your abs tensed.
3. Tense your obliques on the opposite side to your lowered arm, using them to raise your arm up. This is one rep.
4. Repeat for both sides.
Variations: Doing this with just one dumbbell with put more focus on your obliques. You can also do this whilst seated.
Plank Glute Kickback
To mix in some glute exercises with your abs, as well as upping the difficulty, try some glute kickbacks.
1. Whilst in a standard plank position, tense your glutes one at a time, raising your leg slowly and holding for 2-3 seconds at the top.
2. As you’re resting on one less limb, the plank will become more difficult to hold also.
3. Repeating once with each leg is one rep for this exercise.