Friday, August 8, 2014

Arm Blasting Strength Training Mini Circuit

15 Diamond Push Ups
  1. It is important to start the pushup on your knees so you can ensure that everything else is in the right position.
  2. Once you are kneeling, put both of your hands in front of you on the floor, making sure they are about shoulder length apart from each other.
  3. Bring your hands together so that they near the center of the area between them. At this point the tops of your index fingers should be touching and so should the edge of your thumbs. This positioning of your hands will create the image of a diamond shape, which is responsible for giving the pushup its name.
  4. After you have checked your position carefully, ensure that your fingers are still facing forward and take the weight off of your knees. Now your body should be laid out in a straight line with your feet and hands providing all of the needed support.
  5. After you have lifted your knees off the floor, ensure that your pelvis is straight and pull your abdominal muscles in tightly.
  6. Be sure to keep your back straight throughout the entire exercise as this is essential for your posture and form.
  7. Now you can begin bending your elbows so you can lower your body down towards the floor. Continue lowering your body until your chest reaches the top part of your hands.
  8. Take a brief pause before continuing the diamond pushup. Then push yourself back up by extending your elbows. This will bring you back to the starting position so you can repeat the process as many times as you would like.
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10 Walking Planks
  1. Start in plank position.
  2. Move your right hand into standard push up position, then move your left hand into standard push up position.
  3. Return to the starting position by lowering onto your right forearm and then your left forearm.
  4. Alternate sides, rising onto your left hand next, then your right.
  5. Repeat for 10 reps.
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20 Arm Circles
  1. Stand with your feet shoulder width apart and lift both arms straight out to your sides at shoulder height.
  2. Move your arms in a circular pattern, 4-6 inches in diameter with your palms facing down, drawing a small circle with your fingertips. Continue for one minute.
  3. Let your arms relax for a few seconds, then raise them again, this time drawing the shape in the opposite direction for one minute.
  4. For an added challenge repeat the motion for one minute in each direction, this time with your palms facing upwards.

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60 second Basic Plank
  1. Start off on a yoga mat in the pushup position. Starting with the pushup position is the easiest way to get into the plank.
  2. Lower both your forearms to the ground so that both your elbows and fists are flat to the ground. Your palms should be balled up, and directly underneath your shoulders.
  3. Curl your toes under and engage your abs by tilting your pelvis and pulling your belly button toward your spine.
  4. Straighten your body but keep your neck and spine neutral. Imagine that you’re a plank of wood, and that you’re straight as an arrow.
  5. Flex your abdominals and squeeze your glutes. These are the two major muscle groups you’ll be working out in this exercise.
  6. Hold this position, also known as the plank, until after the burning begins. Keep your eyes on the floor in front of you. Avoid raising your behind. Your body should make a straight line from your heels to the back of your head.

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25 Tricep Dips
  1. Position your hands shoulder-width apart on a secured bench or stable chair.
  2. Slide your butt off the front of the bench with your legs extended out in front of you.
  3. Straighten your arms, keeping a little bend in your elbows to keep tension on your triceps and off your elbow joints.
  4. Slowly bend your elbows to lower your body toward the floor until your elbows are at about a 90-degree angle. Be sure to keep your back close to the bench.
  5. Once you reach the bottom of the movement, press down into the bench to straighten your elbows, returning to the starting position. This completes one rep.
  6. Keep your shoulders down as you lower and raise your body. You can bend your legs to modify this exercise.

Photo Sources: Prevention,, Women's Health

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