This Workout Will Chisel Your Arms And Abs At The Same Time

Have you ever thought how would it feel if there was a workout that tends to tone the upper part of your body, but in the same time exercise the midsection? Stop imagining of it, because the same is possible. Ben Boudro is a personal trainer and owner of the Xceleration Fitness in Michigan who developed a 15-minutes workout that simultaneously is working out the upper part of your body and your midsection. If you think that this is not possible, Boudro gives a great explanation that it is. As you are using the muscles of your arms, shoulders, chest, and upper back to lift or push weights over your head, or you increase then in front of your body, the entire core is working out too in order to counteract those moving powers. If this explanation is so complicated to understand, imagine that your core is keeping your back in a straight position all of the time, while the rest of your body is steady while you are performing each of the exercises tended to tone the upper part of your body, and you will understand how this workout is functioning.

The workout needs to be performed 2-3 times weekly in order effective results to be achieved. Follow the exercises according to the given order, starting always with the first listed exercise and try to complete as many repetitions as you can during a period of 40 seconds. Next, you will have to make as much as possible repetitions of the next three exercises, devoting 20 seconds to each exercise. Once you will be done with all 4 exercises, then you may take a break of one minute. In order to complete 3 total rounds, you will have to repeat all of the exercises two times.

  1. Starting Exercise

Start the exercise by standing on both your feet.

The same need to be on a hip’s distance. Take a dumbbell at each of your hands and bend your knees a little bit. Place your arms in front of you and at the shoulders level, so that the hands will be facing each other.

Make a movement by pressing the dumbbells over your head so that you will extend your arms completely.

Then return the dumbbells at the level of your shoulders and extend them fully to the body sides, again at the shoulder height.

At this point your hands should be facing towards front. Then you may return to the starting position.

  1. Bend-Over Row and Fly

Start the exercise by standing on both your feet.

The same need to be on a shoulders’ distance.

Bent your knees, bring your torso in a parallel position with the ground, and get a dumbbell at each of your hands.

Your hands need to be at arm’s length and facing towards each other.

In order to make a movement and pull the dumbbells to your torso’s side, you will have to bend your elbows.

Then return the dumbbells at the starting position and extend your arms as much as you can to the sides and at the height of the shoulders.

Then you may return your body to the starting position.

  1. Gator Press

Start the exercise by standing on both your knees.

The same will be on a hips’ distance. Bend your knees a little bit and get a dumbbell at each of your hands.

Your arms need to be raised at the level of your shoulders and in front of you. The hands need to be facing towards each other.

Make sure that both of your hands are in a straight position, so that you may lift the right arm over your head.

Then you may return your body to the starting position, switch sides, and repeat the same movements with the left arm too.

As that you will have completed one repetition.

  1. Dumbbell Y to Forward Punch

Start the exercise by standing on both your feet.

The same will be on a hips’ distance. Bend your knees a little bit and get a dumbbell at each of your hands.

The hands need to be placed at your chest and the same should be facing towards each other. Make a movement by pushing the dumbbells up and out over your head so that your arms will form the letter Y with your body.

Then you may return the arms to the chest level and bring them straight out in front of you. You may return your body to the starting position.

Source: www.womenshealthmag.com