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Tone & Define Arms & Shoulders with these Effective Weight-Free Exercises

Tabata-Arms-WorkoutReady for the last in our total body toning series?

Great! Let’s get stuck right in …

This week we’re concentrating on your arms & shoulders. The parts of your body that get the most exposure during summer months.

So they need to look good, right!

Do these 3 exercises daily, and you’ll see results in time for those lazy park and beach days ahead.

Oh and the best part, there’s no equipment needed.

Time per exercise: 60 seconds

Rest between exercises: 20 seconds

Number of sets: 2, daily

Exercise 1: Push Ups

Depending on your level of strength to being with, will determine which of these push-ups you do.

But if you start off with the standard version, aspire to moving up the ranks as your strength capabilities increase.

Standard push up:

Start by laying on the floor on your front. Take your hands up so they sit flat on the floor beside your shoulders.

Prop your feet up on your toes.

Engage your core muscles and push with your arms to raise your body off the floor forming a straight line from your head to your feet.

Remember to keep your butt down and tucked under!

Start the repetitions by lowering your body down to the floor until your chest is almost touching, then push back up.

Repeat this movement 20 times.

Works: Shoulders, triceps, biceps

one-arm-pushup-hold_-_step_3.max_.v1Single arm push –up:

As with the standard push-up, but using just one arm. So place one arm on the floor in the centre of your chest, with your feet spaced wider apart for balance.

Lower your body down to the floor until your chest is almost touching, then push back up.

Repeat this movement 20 times.

Switch to the opposite arm during the second set.

Works: Biceps, triceps, shoulders

handstand-push-upHandstand push up:

For the advanced viewers, find a wall and go into a handstand against it. You can lean your back against the wall if you want, as we’re concentrating on your arms and shoulders.

Lower yourself down until your head almost touches floor, then push back up again.

Repeat this movement 20 times.

Works: Triceps, shoulders

Alt-PlankExercise 2: Single Arm Plank

The plank is a great exercise to target your entire body. By adapting it to the single arm, you target the shoulders more effectively.

Start in a standard plank position with arms fully extended, forming a line from your head to your toes – keeping your butt tucked under.

Engage your core muscles for balance.

Slowly lift your right arm at the same time as your left leg to form a straight line.

Hold for 30 seconds, then repeat on the opposite side.

Works: Shoulders

Bod9Exercise 3: Floor Dips

Start by sitting on the floor, hands resting forward facing on the floor beside your hips, knees bent with your feet facing forward tucked under your knees.

Engage your core muscles and slowly raise your body off the floor, as though you were going into a backward crab walk.

Next, lower your upper body down to the floor by bending your elbows and therefore activating your triceps.

Before your butt touches the floor, push back up.

Repeat this movement 20 times.

TIP: To make this slightly harder, raise one leg off the floor. Switch legs on the second set.

Works: Triceps

After a 20 second rest, repeat each of these sets a second time.

So all that’s left is for you to complete each set of three exercises from our thighs, butt, abs, back and arms series, to be beach ready this summer.

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