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Fierce Workout: Well Armed

Regardless of who you are and what you do you probably spend a lot of time picking things up and putting them back down. Whether you are carrying your children and groceries, working in your garden or lifting a 32 oz. mug of beer to your mouth, your arms are probably involved in the process.

This weeks workout is all about building strong, shapely arms to make whatever it is you do look a little sexier.

The How To:

Tension (resistance) Band Curls:

Stand on the tension band with your legs apart until you feel appropriate (challenging) tension with your arms straight down. Holding the tension band handles, palms out, curl up as you would with a dumbbell curl.

Tension (resistance) Band Triceps Extensions:

Wrap the tension band around a post, tree, bedpost, or anything else that is sturdy and will hold tension well at about your ankle level. With the tension band behind you. With your hands behind your head grab the handle, palms face each other, elbows bent at 90 degrees. Keep your upper arm pressed tightly against your body with the elbow bent at a 90 degree angle. Pull the handles up and slowly return it back to the starting position. Make sure that you are using appropriate tension for this exercise.

Tension (resistance) Band Preacher Curls:

Wrap the tension band around a sturdy surface at about your waist level. Hold the band with your arms extended, palms up. Pull the handles towards your shoulders and slowly return back to starting position. Make sure that you are using appropriate tension for this exercise.

Tension (resistance) Band Triceps Push-down:

Wrap the band around something sturdy high above your head. Hold the handles with your palms facing each other, elbows bent at 90 degree angles close to your body. Pull the handles down while keeping them close to your body, bending only at the elbows. Return to the starting position. Make sure that you are using appropriate tension for this exercise.

Tension (resistance) Band Wrist Curls:

Secure the tension band underneath one of your feet. Hold the tension band handle with the opposite hand, elbow resting on top of your quad, hand  above your knee, palm facing up. Pull the handle up by curling your wrist up. Return to the starting position. Take care to utilize proper and challenging tension on the band at all times.

Tension (resistance) Band Wrist Extensions:

Secure the tension band underneath one of your feet. Hold the tension band handle with the same hand, elbow resting on top of your quad, hand  above your knee, palm facing down. Pull the handle up by utilizing only your wrist and allow it to return to the starting position. Your forearm should remain stationary throughout this exercise.

Well_Armed

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