Side Raise Lunge
This move really helps to sculpt the shoulders and you’ll also burning extra calories by incorporating the lunge. Stand holding one 5-10 pound weight in each hand. Extend your arms out to the side as you drop into a lunge, bending both knees to 90 degrees. Inhale as you come up, then reverse and repeat. 10 times each side.
Unlike a traditional push-up, the diamond push-up specifically targets the triceps to give you those ultra toned arms we often admire. Begin in your normal push up form either on your knees or your feet, hands positioned in a diamond or triangle shape just below your chest. Inhale as you lower your chest towards the floor, using your core to keep your body in a straight line, then Exhale as you come back up. Do as many as you can without passing out! Kidding, not kidding.
Like with the diamond push-up, tricep dips help to target, tone and sculpt the upper arms. Start with your hands behind you shoulder-width apart on a sturdy no slip surface like a chair or workout bench. Keeping your elbows in the same spot, bend them, slowly lowering your body towards the floor. Exhale as you press through your palms and straighten your arms, then return to the starting position. Try for 10!!
In addition to targeting those arms, the reverse plank is great for sculpting shoulders while also working your core and glutes. Begin by laying on your back, legs extended and hands under shoulders. Exhale as you lift up, working to keep your body in a straight line. Repeat 10 times.
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Bent Over Row
The bent over row is the perfect move for really honing in on those upper back muscles. Begin with feet shoulder-width apart and bend forward at the hips keeping your knees slightly bent. Exhale as you row back, bringing your elbows up and back and squeezing your shoulder blades together before slowly lowering back to the starting position with a nice big inhale. Keep your back straight (not rounded) throughout the exercise.
Plank rows target your upper back while also working your resting arm and core. Begin in a plank position, dumbbells in hand. Exhale as you raise one dumbbell, keeping your elbow pulled in to your side and hold your core nice and tight. Inhale as you return to starting position, alternate arms. Do 10 on each side.
Downward Dog Push-Up
This variation on a regular push up allows you to complete a shoulder press using your own body weight. Begin in a downward facing dog position, hips pushed high and hands shoulder-width apart. Slowly bend your elbows, lowering the crown of your head towards the floor and then press back up to the starting position on an exhale. Try for 10. If you can do 10 easily, try 10 more.
Stand with feet hip-width apart, knees relaxed. Exhale, keeping your elbows tucked into your sides and turn the weights as you lift. Slowly lower back to the starting position. Do this 20 times.