Tuesday, May 15, 2012

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!

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 


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,


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


  • 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.


  • 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.

 Tools You Need                                                                                                                

1 comment:

  1. Fantastic workout for this morning! I did 3 sets and now my arms are trembling! I don't have a medicine ball, so I replaced the triceps power push-up with diamond push-ups and used a free weight for the triceps press. It's so great that these exercises can be modified as needed depending on what I have to use at the moment. :)