1. Standing Chest Press

Stand straight with your back and neck in line and abs tight. Bend your arms in front of you at 90 degree angle. Open the arms without lowering them, stretching and tensing your chest. Slowly close until your hands touch. Do 3 sets of 12 reps.

  1. V-Push ups

Start in plank position, with your arms straight. Raise your hips up until your lower body and upper body is in V shape. Keep your back straight, neck in line and tense your abs. Slowly bend your elbows to lower your body down, then straighten. Repeat 12 times for 3 sets.

  1. Arm raises

Stand straight with your arms to your side and your head slightly up. Raise both arms to the side until you get slightly above 90% angle. Lower down but do not touch the side of the body – you want to try to feel the muscle working. Keep your abs tight. Perform 8-12 repetitions of this exercise (less if you are having difficulties) then rest for 30 seconds – 1 minute. Do 3 sets.

  1. Bend over arm raises

Stand straight with your arms to your side and your head slightly up. Bend your body from your hips slightly. Raise both arms to the side until you get slightly above 90% angle. Lower down but do not touch the side of the body – you want to try to feel the muscle working. Do 3 sets of 8-12 reps.

  1. Front raises

Stand straight with your arms to the side. Raise one arm up until slightly above your eye level. Lower down and repeat on the other arm. Do 3 sets of 8-12 reps. Remember to drink water during your workout.

  1. Standing Shoulder Press

Stand up straight with your tailbone, back and neck in line. Bend your arms so that the palms come to the shoulder height. Straighten your arms up above your head. Do 3 sets of 8-12 reps.

  1. Bicep curls

Stand up straight with your arms to your side and palms facing forward. Bend your arms so that your palms rise up in front of your chest, keep your arms tight and lower down. Do 3 sets of 8-12 reps.

 

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Video link: https://www.youtube.com/watch?v=Un3IDAwQJL4

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