Welcome to Muscle Monday! It's our first one EVER!
We know tons of you left for internships and summer traveling, so we wanted to make sure you can still get your daily dose of MVMNT wherever you are! This Monday, we focus on ARMS.
Here's what you'll need:
Long, light resistance band (if you don't have one, you can buy one HERE - we do a lot with these guys. Or you can use a light set of weights, they'll work just fine)
Light weight option: between 3-5 lbs
Heavier weight option: between 8-12 lbs
Here's the Warm-Up Do 2 sets!
Crab Ups (12-15 reps): get on the ground in a crab position, feet and hands on the ground. Moving slowly, bring your hips up, squeezing your glutes at the top, then lower back down.
Squat-To-Stand (12-15 reps): bend at the waist and reach for your feet. Then bring your hips down into a nice deep squat trying to keep your feet flat on the ground. Open your chest up, straighten your back and bring your right arm up, then your left. Finally squeeze through your glutes and stand.
Here's the Workout Do 3 sets! What you need: long resistance band (or light weights, 4-8lbs); light weight option, 3-8lb; heavier weight option, 8-12lb. ++PRO TIP++ You'll know you're using the right weights when you are struggling to get 12/13 good reps in. If you can get 15 reps easily, increase your weight!
Tricep Extension (12-15 reps, resistance band or light weight option): grab your resistance band and step on it at about a shoulders distance apart. Grab the band and pull it up behind your back, All you want to do is pull on the band and raise your hands extending your arms straight up.
Bicep Curls (12-15 reps on EACH arm, heavier weight option): Bending at the elbow, bring one arm up to your chest at a time, then slowly return your hands to your sides. Keep your core in right, glue those elbows to your sides and don't use momentum!
Front Raise (12-15 reps on EACH ARM, lighter weight option): again with your feet shoulder width apart and core in tight, simply raise your arms directly in front of you. Keep your shoulders down and make sure you are not arching into your spine!
Shoulder press (12-15 reps, heavier weight option): FORM IS REALLY IMPORTANT HERE. stand with your feet shoulder distance apart and tuck your core in TIGHT. Bring your weights up to ear height and all you're going to do is press both hands up and then return to the beginning. Keep that core in tight and that back straight-an arch in your spine disengages the core and can result in lower back injuries!