This workout series will tone and sculpt your arms, shoulders, and your core. All you need for this workout is a comfortable surface or an exercise mat. You can do this workout basically anywhere. If you are just starting out on your fitness journey, then try just one round of this workout series. As you get stronger, you can work up to doing multiple rounds. Over time, these exercises will help to tone your biceps, triceps, the muscles in your back and even the stabilizer muscles in your core.
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Push-ups can be done in many different ways. To modify, leave your knees on the floor. As you get stronger, you can work up to straight legs. In wide arm push-ups, keep your hands at about the width of your mat. For triceps pushups, it is very important to keep your hands right under your shoulder and your arms tight into your sides. I find tricep push-ups to be more difficult so I like to do these on my knees.
For your tricep dips, be sure that your hands are directly beneath your shoulders with your elbows in to your side. Lower your body slightly, just hovering off of the floor and then push back up. You will feel your triceps begin to ignite in no time.
This is set up the same as your traditional tricep dip, just with your legs straight and extended out in front of you.
For your shoulder taps, begin in a full plank position. Alternate tapping your shoulder with each hand. Keep your core engaged throughout the entire movement. The goal is to not move your lower half at all. Think of it as having a glass full of water on your back and you do not want to spill that glass.
For shoulder climbers, begin in a full plank position. Come down onto one forearm, and then onto the other. You will then be in a forearm plank position. Then push up with one arm, and then the other to come up to a full plank position once again. Alternate each side.
I hope you enjoy this workout series. Try to incorporate this arm series into your workout regimen at least two to three times a week. As you become stronger, you will notice that the exercises start to get easier. Begin to increase your reps as you gain strength. You will start to see the change in your arm and shoulders in no time.