Waving Arms & Back Fat Banisher

 

 

A trouble zone fix. Get it in and get it done in just a few minutes. Wave goodbye to flab!

Routine by Michelle M. Freeman.

Your Plan:
Takes only a few minutes and 2 sets is all you need.

You'll Need:
Swiss ball, 8 - 15lb dumbbells, exercise mat, optional medicine ball, exercise band 

VIDEO
WORKOUT CARD

Extreme Team,

I've used these workouts at the end of a routine where I felt I needed an extra push or even before or after one of my morning runs. Just nice when I don't have a whole lot of time but want to work on some trouble zone areas. 

Your trainer,

Michelle

Triceps Power Pushup - 12 reps

• Place a large medicine ball on the floor and get in pushup position with the ball under your chest.
• Bend your arms to lower your chest to the ball. Push up forcefully so that your hands leave the floor, then land with your hands on the ball.
• Straighten your arms. Do a pushup with your hands on the ball, then drop your hands to the floor and repeat.

Note: The video shows the easier version or walking your hands off the ball and on instead of jumping your hands.

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Band Lat Pulldown - 15 reps

• Stand with your feet hip-with apart.
• Grasp the center of a resistance band with both hands, about a foot apart, and extend your arms overhead.
• Bend your left arm, drawing your elbow down to the side; stop when you feel a stretch in the left side of your back
• Slowly extend your arm back overhead and repeat. When your set is through, repeat with your right arm.

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Triceps Press with Medicine Ball or Free Weight - 15 reps

• Assume start position as shown by lying on ball.
• Make sure your head, neck, and shoulders are supported.
• Keep your upper arms still and bend at your elbows to bring medicine ball behind head.
• Return to start position and contract your triceps muscle. 

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Reverse Grip Deadlift Row -
20 reps

• Stand with feet shoulder-width apart, knees slightly bent, holding a dumbbell in each hand, arms by sides, palms facing up.
• Hinge forward from hips, pushing butt back as far as you can.
• Drive elbows behind you to bring dumbbells by ribs, palms up, shoulder blades squeezing together.
• Lower dumbbells toward floor, releasing shoulder blades so that they move away from each other.
• Return to start and repeat.

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Dumbbell Knee Push-ups - 10 reps

• Get on your knees with one hand curled around a dumbbell on the floor.
• Keep your toes on the floor. Perform a push-up, keeping your back flat.
• After one set, repeat with the other hand on the dumbbell.       
  
  
  
  
  
  
  
  
  
  
  
  
  
  
  
  
  
  

  
  

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Balance Row- 15 reps

• Hold a dumbbell in each hand and stand on your right leg, extending your left leg up straight behind.
• Lever yourself forward until your body is flat, and contract your abs to keep yourself still.
• Squeeze your upper and mid back, bringing the right dumbbell up towards your ribs.
• Straighten your arm, and repeat before switching sides.

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Side Plank with Triceps Extension

12 reps

• Assume start position as shown by supporting your weight on your left forearm and sides of feet. Hold this position throughout the entire exercise.
• Straighten out your arm and contract your triceps muscle.
• Bend your elbow and return to start position.

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