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Have 10 minutes? Tone those arms!

Come on, Campers and Challengers! Ten minutes a day is NO BIG DEAL. Guess what? Sculpted arms are possible – AT ANY AGE! If your focus is arms, not only will you see differences from your sessions with MABC but you can add an additional ten minutes at home or on the move! Check out these moves to see noticeable differences in just four weeks.

Tools:

3- to 5-pound and 8- to 10-pound dumbbells and a mat or carpeted space.

What to do:

Do this routine 2 or 3 times a week on non-bootcamp days. Begin with a 5-minute warm-up: March in place while scissoring arms overhead (or do jumping jacks). Other quick five minute exercises are lunges with over head reach and the world’s greatest stretch. For each exercise, do 2 sets of 10 to 12 reps (or 10 on each side, if appropriate). Rest 30 seconds in between sets. Begin with the essential move. If that becomes too hard, then use the modified version. Or, step it up a notch by trying out the more challenging version!

ESSENTIAL MOVE:  Sit-up pullover

Lie faceup on floor, knees bent, feet flat, and arms extended overhead with a light dumbbell in each hand. Crunch (contract) those abs and slowly curl up, lifting head, shoulders, and back off floor. Simultaneously bring arms forward in an arc toward knees. Hold for a second, then slowly reverse to start. Keep your arms in a straight position. This is essentially a crunch with your arms straight, holding weights, until your hands reach past your knees.

Want to take it up a notch? With your upper body lifted from the floor, bend elbows and lower dumbbells towards your chest, then straighten arms before returning to start position. (Basically adding a chest press on the way back down from your crunch).

Want it modified? Keep your head on the floor and bring the dumbbells in an arc down to the floor at your sides. Repeat and raise above your head, then return to your sides.

ESSENTIAL MOVE: Ponytail extensions

Stand with feet hip-width apart. Hold light dumbbell in right hand, arm extended straight overhead, left hand supporting right elbow to prevent it from flaring out. Bend elbow, lowering dumbbell behind head, then press back up to start position. Do all reps, then repeat on opposite side. This hits those difficult triceps. Want to take it up a notch? Use a heavier dumbbell.

Modified? Hold the ends of a single dumbbell with each hand (as opposed to one hand holding the dumbbell) so it’s horizontal and work both arms at the same time. Try to use a heavier dumbbell for this round.

ESSENTIAL MOVE: T- Push-ups

Get into push- up position on knees or straight legs, with arms directly beneath shoulders with light dumbbell in left hand. Engaging abs to stabilize torso, raise left arm straight out to side, parallel to floor. Hold for a second, then slowly lower to start and repeat. Do all reps, then switch arms.

Want more of a challenge? Bring your knees off mat so you’re balancing on toes and hands as you do the reps. Use heavier dumbbell.

Modified? Ditch the dumbbell.

ESSENTIAL MOVE: Handbag curl

Stand with feet shoulder-width apart, arms at sides, a heavy dumbbell in each hand, palms facing in. Bend left arm to 90 degrees, dumbbell vertical. Hold that position as you bend right arm and curl dumbbell to shoulder, keeping elbow in to side. Complete all reps, then lower both arms and repeat, holding right arm at 90 degrees.

Harder? Hold dumbbell in the stationary hand with palm facing up so it’s horizontal rather than vertical.

Modified? Alternate curling each arm up to shoulder without holding either arm stationary.

 

Sources: Kate Moran

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