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this is fitness boners tank-top arms
workout
for this routine when we doing one
of different exercises and we going 50
seconds through on each exercise we are
not including a warm up or cool down so
make sure you get one in before you
start you're only going to need a light
pair of dumbbells for this routine or
you can substitute it out for water
bottles let's go ahead and start with
our first exercise this one focuses on
the arms shoulders and upper back all at
the same time go ahead and get ready
and begin bring those arms straight up
in front of your chest about shoulder
height then nice and slow row those
elbows back behind you get a nice tight
squeeze let them relax just a little bit
then rotate that form pointing straight
up in the air slowly back down extend
those arms back out and then slowly let
them drop back down to those thighs nice
slow controlled motions make sure you do
a little tiny bit of a pause in each
position before you move on to the next
the main thing you want to focus on is
just moving nice and slow into control
making sure that you're not swinging
your arms and also you're keeping that
back nice and straight as well as bring
those elbows up to shoulder height and
keeping them there for the full range of
motion until you start dropping back
down from that ventral raise so you want
to make sure that arm row and through
that rotation up that elbow stays right
at shoulder height
and as your last one right here go ahead
and let it relax let's move on to the
next exercise
bicep curl with two hooks
go ahead and get ready
and begin starting with just a
traditional bicep curl you're gonna keep
those elbows tucked back to your sides
curl that fist up to that shoulder as
tight as you can without moving that
elbow then go ahead and let those elbows
release bring them up in front of your
face and your do a hook motion so
bringing that arm out really nice and
wide bring it around in front of your
face tucking that elbow back down and
then doing the same thing with the other
arm then nice and slow bring those
elbows back to your sides tuck those
elbows right next to that ribcage extend
those arms back down fully before you
bring them right back up for that next
bicep curl now because you're doing a
hook motion with this bicep curl you're
gonna have a tendency to want to let
that elbow drift forward when you're
doing that curl just whatever you do
make sure those elbows stay pinned to
your ribcage the entire time you're
doing that curl until you bring them up
in front of you to do those hooks then
pull those elbows right back down pin
them next that ribcage again before you
start that bicep curl back down with
your last round
pull those elbows back drop those hands
and let it relax
let's move to the next one the reverse
fly pulses
go ahead and get ready
and begin bend straight over from those
hips keep that back perfectly flat those
knees slightly bent then do that reverse
fly motion bring those arms straight out
from your shoulders just a little bit of
a bend in that elbow and at the very top
of that range of motion just a couple of
inches you're gonna pulse those arms you
just want a nice short choppy motion
right at the very top of that range of
motion you want to squeeze up there as
high as you possibly can the entire time
now not only you can be feeling this all
across that upper back and towards the
outside of that arm and that neck but
you're also me feeling this quite a bit
in that lower back so all of those
muscles are going to start trying to
fatigue that back and start trying to
round on you those arms you can start
trying to droop on you a little bit so
keep checking everything the main thing
you want to focus on is keeping that
back flat secondary is making sure those
arms stay up nice and high and keep it
going we've got a few more seconds and
let it relax all right let's could move
on to the next exercise the chest
squeeze and overhead press
go ahead and get ready
and begin go ahead and bring those
elbows back up to shoulder height the
forearms straight up from that elbow you
can do a chest squeeze motion first by
squeezing those elbows in in front of
your chest actually kind of work against
yourself then bring those elbows back
out and press those dumbbells straight
up over top of your shoulder get a full
extension on that arm almost to a full
lock on that elbow and then nice and
slow back down drop and stop that elbow
right at shoulder height again squeeze
those arms back in pulling those elbows
together in the front of your chest then
nice and slow bring them back out just
remember every time you squeeze those
elbows in in the front you actually want
to be working against yourself with the
muscles in the back of your chest as
well
two more cycles
one left squeeze those elbows in
together
nice and tight shoulder press push those
hands right up over top of that shoulder
and let it relax let's go and move on to
the next exercise the windmills plus a
tricep extension
go ahead and get ready
and begin so you're gonna start off with
what is basically a lateral raise so you
bring those arms straight up out to your
sides in with that hand directly above
that shoulder with that elbow almost
completely locked out then you're gonna
bend that elbow bring those hands
straight back behind your head down as
low as is comfortable
slowly press them right back up again to
a full extension and nice and slow with
those arms drop back down to your sides
barely tap that thigh and then start
that motion over again you want to try
to make sure that elbow stays almost
completely straight as you're doing that
lateral raise bring that arm straight up
and straight back down and then when you
get them up to the top try to keep that
elbow directly above that shoulder as
you bend those elbows bringing that
dumbbell back behind your head just make
sure you keep that back nice and flat
nice and straight up and down the entire
time
we're almost done your last cycle
slowly what those are
back down and let him relax let's go and
move on the next exercise arm circles
this is actually one of the best
exercises you can do for toning up those
shoulders let's go ahead and get ready
and begin because arms straight out from
that shoulder you want to make a circle
around that shoulder joint so you want
to be just a few inches above at the top
of that range of motion and a few inches
below at the bottom of that range of
motion so just keep that circle going
nice and slow in a constant pace in a
constant pattern you're always going to
be moving forward at the top of that
range of motion we're gonna switch here
in just a second
all right go and switch direction
that range of motion you're moving that
arm backwards so get that arm circle
going again same exact pace same circle
size just this time moving in the
opposite direction keep checking out of
the corner of your eye from time to time
as those shoulders start getting tired
the circles going to start getting
smaller or it's going to start drooping
quite a bit or both so just keep
checking out of the corner of your eye
we're almost done
and go ahead and let it relax all right
let's go move on the next exercise we're
doing a single arm fly
go ahead and get ready
and begin you kind of prop
yourself up and it's sort of a side
lunge off to the left with that left
elbow on top of that knee and then nice
and slow with your right hand you're
gonna open that arm up out to the side
keeping your chest about parallel to the
wall in front of you nice and slow let
that arm back down barely barely touch
that other hand and then bring it right
back up again slowly bring it up you
want to keep that elbow it almost a
complete extension you want just a
little tiny bit of a bend in that elbow
like I said before you want to try to
keep that chest open to the wall try to
keep it as stationary as possible trying
to let that shoulder drop forward as you
bring that hand back down
almost done just two more repetitions
right here and let it relax all right
it's going to do the same thing in the
opposite side so you can lunge off to
the right side for this one
go ahead and get ready
and begin alright lunging off to the
right side kind of propping yourself up
with that right elbow knee and then with
that left arm nice and slow raise that
arm up and out to the side when we're
trying to keep that chest parallel to
the wall in front of you as best you can
slowly dropping that arm back down
barely touching that other hand before
you bring that arm back up just make
sure as you drop that arm down you don't
let that top shoulder that left shoulder
droop forward
you
almost done just two more repetitions
nice slow fluid motion keep that elbow
almost completely straight
and slow that arm back down and let it
relax
all right workout complete good job you
just finished Fitness blenders tank top
arms workout
you
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