Sculpting for Sleeveless Season
For this sexy arm and shoulder sculpting exercise you will want a set of 5-10 pound dumbbells and a timer. You will do 2 movements each for 1 minute and repeating for a total of 4 rounds.
Your first move is a front shoulder raise with alternating lunge done for 1 minute. With arms to your sides, palms facing inward, lunge forward with your right leg. Raise both arms up to shoulder level with palms facing toward the floor. Step back into starting position and lower arms back to sides. Repeat the same movement but lunge forward with your left leg. This time do 2 front raises. Continue and chain up with just the front raises with a goal of getting to 10. If it’s too easy to get there, you may need to increase the weight.
For the 2nd minute, you will do the same alternating lunge movement, but with lateral raises. As you step forward into a lunge, your arms will come straight out to the sides in a “t” position with palms facing downward. You will not chain up on this exercise, you will just do one lateral raise each time you step forward into a lunge. Do this for 1 minute.
Make sure when you are lunging that your front knee stays behind your toes and your back knee reaches straight down toward the floor. Always keep your abs contracted to protect your lower back.
Make May your month of action. What did you do today to prepare yourself for swimsuit season?
When we asked for booty-kicking exercises… Stacey Garcia heard us! She sent us this tooshie-terminating exercise that is great for toning your rear end AND working out a little aggression! It’s like kickboxing on all fours!
We’ve done this kicks to the side and to back – but since we knew that the side kicks burned a little more than the back kicks, we made sure to have Rach show you how to do those:
I have the attention span of a flea. In order to keep up my motivation to exercise – it has to be something different all the time.
That’s why I love cross training. It’s something new every day! Plus, if you get creative with your training mix – it can keep those of us with even the shortest attention span engaged for at least an hour each day.
Here are some creative tips for keeping your cross training routines “un-routine”:
- Break up your cross-training workouts into 5 minute sections. Changing activities every 5 minutes will help you lose track of time and will keep your mind working as well.
- Open a fitness magazine (you can find plenty of them online!) and choose the first workout you see. Without judging and without expectations – do it!
- If you think “I don’t wanna do that today” – don’t! If your motivation is killed before you even start, you’re not going to get the full benefit of a workout. Choose something else – what sounds like fun instead?
- Ask your friends what they are doing. Facebook is a great place to find new exercises to try. Just change your status to “Need ideas for 5 minute segments for my cross training workout…” and let your friends chime in.
- Don’t do the same thing. Duh! This is what cross training is all about – but people often choose one other thing to do as their “cross training” (and running tops that list for any athlete or fitness enthusiast!). Just because you’ve added a 30 minute jog to your list doesn’t mean you’re cross training. Get out of your box and try lots of different sports and exercises.
- Check out your local YMCA or community rec center. They usually have inexpensive classes and schedule a different activity every night of the week. Show up with your gym clothes and shoes – and let yourself be surprised!
Just keep moving! read more →
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