SUPREME FITNESS TIP OF THE WEEK

The No Push-Ups, No Planks,

Anti-Aging Arm Routine

Target areas: Arms, Back, Shoulders, Heart Rate
Stand with your feet apart so they equal the width of your hips. Keep your arms b

Lateral Raises to Bicep Curls

(PHOTO COURTESY OF CHRIS FREYTAG)

Target Areas: Biceps, Shoulders
While standing, hold the dumbbells with your arms hanging at each side. Bend your knees slightly while keeping your abdominals tight. Curl your arms to your shoulders, with palms facing your body. Raise your elbows up to shoulder height. Return your elbows back to the sides of your body, and then slowly your lower hands.

Air Punches

(PHOTO COURTESY OF CHRIS FREYTAG)

Target areas: Arms, Back, Shoulders, Heart Rate

Stand with your feet apart so they equal the width of your hips. Keep your arms bent, with the elbows in near your body. Tighten your abs and punch the air with the strength of your shoulders and back, not your wrists and elbows. Alternate between right then left. Continue for 30 seconds.

Shoulder Ts

(PHOTO COURTESY OF CHRIS FREYTAG)

Target areas: Back, Core, Shoulders
Put your feet together and hold the dumbbells at your sides, with your palms facing in. Lift the dumbbells in front of your body to shoulder height. Rotate the dumbbells so that they’re parallel to the floor and then open your arms so that your body is in a "T" position. Lower the dumbbells slowly down to your sides. Perform 12 reps.

Air Punches

(PHOTO COURTESY OF CHRIS FREYTAG)

Target areas: Arms, Back, Shoulders, Heart Rate
Stand with your feet apart so they equal the width of your hips. Keep your arms bent, with the elbows in near your body. Tighten your abs and punch the air with the strength of your shoulders and back, not your wrists and elbows. Alternate between right then left. Continue for 30 seconds.

Concentration Curls

(PHOTO COURTESY OF CHRIS FREYTAG)

Target area: Biceps

Only one dumbbell is needed for both arms, so feel free to choose a heavier one in order to anchor your elbows to your inner thigh. More support on the joint will also focus the bicep.
Start in a seated position with your feet and knees wide apart. Hold thedumbbell in one hand, bend your elbow, and rest your arm on the inside of your thigh. Lower the dumbbell slowly and extend your arm to its full length. Curl it back up until the dumbbell touches your shoulder. Perform 12 reps on each side.

Air Punches

(PHOTO COURTESY OF CHRIS FREYTAG)

Rear Delt Flyes

(PHOTO COURTESY OF CHRIS FREYTAG)

Target areas: Back, Shoulders
Stand with your feet and hips pushed back slightly and your upper body bent over with your abs tight. Hold the dumbbells with your arms straight down your sides, palms facing in. Bend your elbows slightly and lift your arms out to the sides in a "T" position, keeping shoulders down. Repeat the motion, like you are slowly flapping wings. If your lower back needs more support, keep your back straight and stagger your stance by putting one foot in front of the other.

Air Punches