Exercise 5:

Prone Reverse Fly on Stability Ball

Goal: Tone and strengthen rear shoulders, upper, middle, lower back and core

How to Do It:

1. Lie face down on the ball
2. Place feet on a wall behind you
3. Bring chest to the front of the ball
4. Lift chest and lower back into a straight line
5. Hold a dumbbell in each hand
6. Keeping body in long line let arms hang forward
7. Open arms out to sides of body
8. Return hands back to center and repeat move

Do 3 sets of 10-12 repetitions with 60 seconds of rest between each set.

Mistakes to Avoid:

1. Keep abdominals engaged
2. Keep neck long
3. Don’t lock elbows
4. Remember to squeeze shoulder blades together

Visual Workout Instructions

Posted: June 26th, 2009 under Guns of Envy.
Comments: none

Exercise 4:

Prone Dumbbell Kickback on Stability Ball

Goal: Tone triceps, strengthen lower back and core

How to Do It:

1. Lie face down on the ball
2. Place feet on a wall behind you
3. Bring chest to the front of the ball
4. Hug 1 arm to the front of ball
5. Lift chest and lower back into a straight line
6. Hold weight with the free arm and pull elbow to side
7. Straighten arm back and curl arm back toward shoulder

Do 3 sets of 10-12 repetitions with 60 seconds of rest between each set.

Mistakes to Avoid:

1. Keep abdominals engaged
2. Pull ribcage in
3. Keep neck long
4. Keep shoulder still

Only bend and straighten at the elbow.

Visual Workout Instructions

Posted: June 22nd, 2009 under Guns of Envy.
Comments: none

Exercise 3:

Prone Cobra on Stability Ball

Goal: Strengthen rear, front shoulders, sides of back, middle and lower back

How to Do It (See images below for visual instructions):

1. Lie face down on the ball
2. Place feet on a wall behind you
3. Bring chest to the front of the ball
4. Relax upper body down on ball with dumbbells in hands
5. Lift hands up toward the ears as the body lifts into a straight line
6. Circle hands around sides of body toward the lower back
7. Keep hands back and lower body down
8. Bring hands forward to start position again

Mistakes to Avoid:

1. Keep abdominals engaged
2. Keep neck long
3. Keep arms long
4. Keep ribs pulled in

Do 3 sets of 10-12 with 60 seconds rest in between sets.

Visual Workout Instructions

Posted: June 15th, 2009 under Guns of Envy.
Comments: none

Exercise 2:

Wall Sit with Mulitplanar Bicep Curl

Goal: tone arms, strengthen legs and core

How to Do It (See images below for visual instructions):

1. Lean back against wall
2. Walk feet forward, away from wall
3. Slide back down wall until knees are at a 90degree angle
4. Curl Arms toward the shoulders, then straighten the arms
5. Open Arms Diagonally away from the thighs, curl arms toward the shoulders, then lower arms
6. Move arms back to front of legs and curl toward shoulders
7. Open Arms Diagonally away from the thighs, to curl toward shoulders again

Do 3 sets of 10-12 repetitions with 60 seconds of rest between each set.

Mistakes to Avoid:

1. Keep back flat
2. Keep knees behind 2^nd and 3^rd toes
3. Control the curl up and down don’t swing the arms

Visual Workout Instructions

Posted: June 12th, 2009 under Guns of Envy.
Comments: none

Michelle Obama, Jennifer Aniston and Madonna are some of the names that come to mind when one thinks about fabulous arms. These beautiful and powerful women inspire and empower us to be fit and fabulous. If you wonder how they get and keep their sexy “guns” below are some secrets that will help you define, tone and slenderize your arms.

Exercise 1:

Arm Curl on Stability Ball - Standing

Goal: tone and define biceps

How to Do It (See images below for visual instructions):

1. Kneeling on floor or with ball placed on bench
2. Place 1 foot forward with leg against bal
3. Lean chest over ball
4. Place back of arm onto ball holding a dumbbell
5. Curl toward the front of the arm
6. Straighten arm out and curl again

Do 3 sets of 10-12 repetitions with 60 seconds of rest between each set 3 times per week.

Mistakes to Avoid:

1. Focus on working the front of the arm
2. Do not lock elbow, keep the joint soft

Visual Workout Instructions

Posted: June 10th, 2009 under Guns of Envy.
Comments: none