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these killer arm moves from celebrity trainer and Promax doer Holly Perkins are sure to get you gorgeous arms in no time so get your three to eight pound weights and join us for this ten minute class fit sugar workout I want you guys to challenge yourself by picking up a slightly heavy dumbbell three five or eight pound dumbbells work great for this workout now remember because we’re doing these moves for a full minute it’s technically impossible to bulk up so pick up heavy weights and don’t worry about it you’re gonna get great toned arms shall we yes okay our first exercise is one of my favorites you’re going to turn your palms out about 45 degrees and it’s a basic bicep curl the secret here is that the arms are turned out 45 degrees so that you really hit the arms the way we like and the emphasis on the short edge of the bicep really just creates that curved look that looks really good in t-shirt yep this is the move that ladies really like because it focuses on the front of the arm you’ll feel it here in a moment remember we’re doing this for a full minute I want you to keep your shoulders relaxed and I want you to mentally really think about squeezing your biceps don’t just go through the moves okay really make it mental activate the front of the arms and you’re going to get more from this workout that’s a really good point really good point mindfulness increases the effectiveness of whatever you’re doing yep it really does think about it squeeze those biceps and remember challenge yourself because that’s what’s going to tone up those muscles let’s do three more here’s one two one more and we’re going to move on to our next exercise okay bring your arms up so they’re about parallel to the ground arms extended it’s a bicep curl coming in but again keep those upper arms parallel to the floor you’re going to get some shoulder work here while you also hit those nerves good really squeeze through the biceps keep your abs tight stand tall how’s that feels amazing I love this so we’re using five pounds three pounds and on this exercise you’re definitely going to get a good workout if you’re advanced try an eight pound dumbbell here okay good keep those abs tight keep that mind and ball squeeze those biceps keep the upper arm parallel to the ground take a look you don’t want those elbows to drop too much right squeeze it in okay give me three more here we go there’s one keep breathing two one more and relax dumbbells come down in front palms towards you this is important keep your dumbbells together at the bottom we’re going to come up into a wide upright row and bring them back down narrow and repeat elbows nice and high good this focuses on the shoulder now what I like about this which is different from a traditional upright row is it D emphasizes the top of the neck and the shoulder so your trapezius and it puts the work on the wider part of your shoulders exactly and this is the mother of all arm workouts so enjoy this one you’re targeting a variety of muscles all at once really working on rounding out that shoulder and you’re going to feel it okay again use your mind and try to keep those elbows up okay dumbbells are kind of wide at the top but elbows high and keep your neck relaxed feeling it I’m feeling yeah what about you listening good okay it’s two more one more and relax a cage want you to relax for a couple of seconds we’ll explain this next exercise this one is a real challenge but this is what’s going to change your arms we’re going to do an isometric hold dumbbell side race so we’re going to take our dumbbells out to the size you’re ready and we’re going to hold now this is challenging we’re here for a minute but I promise you if you can hang in there your arms are going to change now if it gets too intense I want you to bend your elbows and just keep bending your elbows until you find a position that’s comfortable because this is challenging okay right try to keep that emphasis on the outer part of the shoulders okay reason hold stay strong you’re more capable than you know and if you’re shaking that’s a good thing you’re using those muscle fibers that are really those small guys that you can’t get to easily yep keep holding and just bend in slightly as you start to get tired we all will be bending in here in a couple seconds good hold it hold it now if you have eight pound dumbbells you’re probably going to start in a bent position and hold couple seconds and relax down oh yeah sorry good good so we’re going to go back to the top coming back to that 45 degree bicep curl here we go curl it up number remember what we talked about use your mind squeeze those biceps okay good arms are open to outward at about 45 degrees and the palms always stay faced up which is called a supinated grip and it really helps here to just focus on your core big-time because this is also an ab exercise simply by focusing on your core you get a workout stand super tall if you think about having a long tall spine specifically a long tall spine you’re going to engage your abs and you’re going to get that workout here too good so now this is easy put these dumbbells down and pick up a heavier set yeah you should be feeling pretty burnt out at this point yeah I should be feeling it you should feel some warmth maybe a little bit of burning maybe a little bit but you should feel like you’re using those biceps okay let’s do three more here’s one and two and relax okay moving on to that horizontal bicep curl keeping those arms up you ready here we go oh I love this yeah it’s a good one and now remember sometimes when exercises get challenging your brain is going to tell you that you need to stop but the truth is you’re capable of more than that it’s a protective mechanism by our brain to make things easy on us right but if you want charm look nice it’s not going to be easy yeah you just changed the lens with which you view the situation again absolutely keep those eyes at arms up yep stay in the positive that this work is what’s going to change the outline of your arms good yeah keep those elbows nice and high keep thinking about those biceps good okay three more here’s one two one more and relax dumbbells in front and then touch we’re going to go into that wide upright row here we go elbows high squeeze through the outer rounding of your shoulder squeeze on the dumbbells this little secret if you squeeze your dumbbells with a firm grip you activate the muscles in your shoulders better pretty cool huh so if you’re working on your shoulders squeeze those dumbbells so that you get the most out of every repetition right nice and wide those dumbbells are going to end pretty much in front of your shoulders but they come back down together narrow in the front elbows high and don’t forget to breathe really easy to do yep so just free through it good elbows nice and high abs tight how we feeling feeling great feel the burn three more here’s one two one more and relax okay so we’re going down to the ground let’s place our dumbbells down we’re coming down into a tricep pushup so everyone’s on their knees hands are a little narrower than a traditional pushup I want you to bring your hips forward so there’s a straight line from your knees out through your head don’t bend at your hips now from here it’s a traditional push-up what those elbows got to the side ready okay take it out and we got a full minute here so again if you can do this with me for a minute even if you take some breaks there’s no way your arms are gonna bulk up you’re gonna get nice and toned now another little secret I’ve got lots of secrets today the longer your arms the harder this is you’ve got these super long arms and so you can just imagine longer arms means you’re covering a greater distance right it’s harder on your muscle so if you need to take a break that’s fine take a few seconds break and then join us when you’re ready perfect okay stay strong which you can do a few more here perfect three more here’s one here’s two one more and relax so we’re gonna move on we are picking up one dumbbell and coming to our backs this is an exercise where that heavier dumbbell works really great now take the dumbbell directly up over your chest I want your shoulders away from your ears and your elbows fully locked now take the dumbbell up over your head keeping your elbows locked bring it back to your starting position and squeeze over the head and chest great job so I want you to really try and lock out those elbows so that we put the emphasis on the triceps keep those abs tight let those arms go way up over the head squeeze the triceps by keeping the elbows nice and straight now if you have a couple of sets of dumbbells this is a place where you could just bring in an eight or a ten pound dumbbell even if you didn’t use them earlier in the workout and I almost feel my core working – yep absolutely you’re right yep if you really stabilize through your core again you’re going to get a secondary workout through the ABS long through those arms shoulders away from the ears defeat your triceps working definitely do good good good good yep okay let’s do three more there’s one two one more and last one great and relax beautiful and that’s it let’s sit up you can just put that dumbbell side good job mate magic great job what a workout I can really feel this in my full arm even in my core good thanks so much for working out with us today be sure to combine our other videos with Holly for a full workout on fit sugar TV see you next time

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