Forearm Press (http://www.fitnessmagazine.com/workout/arms/exercises/jillian-michaels-arm-exercises/?page=5)
Before After
Steps:
Get in plank position with your hands on the ground
Bring the right hand into high plank position and then the left hand.(do not hold at top)
Lower hands back to beginning position.
Repeat 12-15 times on the last one hold at top for 15 seconds and then when at beginning position,
hold for 15 seconds. (this will give a nice ab work out)
Do this 2 times.
Push up (on your knees or not)
(http://www.homefitnessforbusymoms.com/blog/wp-content/uploads/2011/12/push-up-exercise.jpg)
Do 10, break for 15 seconds and then do 10 more. (Do them as slowly or quickly as you want.)
Repeat twice (so, 4 sets of push ups)
Chair Dips
(I use my couch, because the only chairs we have our bar stools.)
(https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEinZYwLS7M-BBK8FU6p3D8cdsFSUWdgHOQkMHMnoDJBIs2GaOwRoJSojHN7c_YZRmjBUDr7LPnuaT1i8_U-5XqruFpmio_EqpnhYx0FeQX4A1dgPU88h8dKPhLQphI5RhoaX2_w4o_3D3E/s400/untitled.JPG)
Do 10-15, rest for 10-15 seconds and then do 10-15 more. (Repeat this twice, so you will do chair dips 4 times.)
Half Cobra
(http://cdn.aarp.net/content/dam/aarp/health/fitness/2011_01/420_cobra_yoga12.imgcache.rev1295543856034.jpg)
Steps:
Lay on your stomach and put your hands near the side of your chest.
Push up into the position above (or you can go into a full cobra, where your arms are completely
extended) Note: Make sure your shoulders are all the way back and you are not hunching them. This will allow for a stretch and workout in the shoulders as well.
Hold for 5 seconds and slowly lower back down
Do 10, rest for 10 seconds and repeat 3 times.
Well this part kicked my trash so I am going to end with some cool down with yoga! I sure do love me some yoga!
Here is the yoga workout (6 minutes)
http://www.youtube.com/watch?v=jFEec2BseKA&feature=relmfu
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Get it girl!
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