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April 20, 2012 | Comments: 0 | Views: 166

It's spring time. The sun is out and we can no longer hide behind sweaters, long sleeves and jackets. It's tank top, low rise jeans and backless dress season. There is no wonder why gym memberships sky rocket during warm weather. Who wouldn't agree that Michelle Obama, Jessica Biel, Angela Basset and Regina King all have great arms that look fabulous in tanks and strapless dresses. This didn't happen by chance. These ladies are known for their fitness lifestyles. This proves that strong fit bodies are not born but created.

It is easy to get an upper body workout whether you are in the gym, office or home. Resistance training, cardio and a quality nutrition plan is essential for lean tone arms. Body weight moves are some of the easiest and most convenient ways to get in resistance training. It can be done in minutes in the home or office. Even with bare minimum fitness accessories, resistance bands can create a challenging workout. Resistance bands are lite weight and can fit into a mid size purse or bag. Let's take a look at a few shoulder, chest & arm leaning and toning exercises.

The Basic Push up Push ups are one of the most convenient and easiest ways to tone the entire upper body. This body weight exercise uses the arms to push up the weight of the body which is parallel to the floor. The biceps, shoulders, triceps, chest and upper back all get a workout. One of the most effective ways to incorporate push ups are as part of a high intensity interval training (HIIT). One minute of jump rope followed by 10-15 of push ups can be done in a hotel room, family room or office. 10 sets of this is a quick and easy on the go workout.

Dips Here is another body weight workout that is very effective. In this movement the arms are again lifting and lowering the weight of the body targeting the triceps while indirectly working the biceps, shoulders and upper back. Just grab a chair in the home, office or hotel room. Interchanging dips, push ups, jump roping within a HIIT is a great way to a challenging workout without a gym membership, or gadgets. A perfect combination would be 1 minute jump roping, 10-15 push ups, 1 minute jump roping, 10-15 dips for 10 sets. I have met a few fitness enthusiast over the years that only incorporated functional body weight exercise routines such as this. When looking at their lean and tone physiques, one would have thought that they were active members of commercial gyms.

Bicep Curls Whether you are using dumb bells or bands, tension can be added to exhaust this muscle group. Incorporate this into a full upper body HIIT with 1 minute jump rope, 10-15 push ups, 1 minute jump rope, 10-15 dips. Repeat this for a total of 10 sets.

Shoulder Presses Resistance bands or dumbells are both great at creating resistance for the shoulders. Take the band and jump rope to the office for a great lunch time workout. A perfect office lunch break HIIT could be 1 minute jump rope, 10-15 push ups, 1 min jump rope, 10-15 dips, 1 min jump rope, 10-15 bicep curls, 1 minute jump rope and 10-15 shoulder press. Repeat this back to back for 10 sets with less than 30 seconds between sets.

Tricep Curls Triceps can also be trained with either resistance bands or dumbells. These movements can also be incorporated into a HIIT.

Source: EzineArticles
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