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Friday, November 19, 2010

10-Minute Toners: Upper-Body Routine

Workout Details

Time it takes: 10 minutes. Set a timer for one minute, repeat the first move until the bell rings, then reset the timer and do the next move for a minute, and then the next. Continue until you’ve exercised for 10 minutes. If you have 20 minutes to spare, add a second sequence (see below). String all three together for a 30-minute, full-body workout.

How often: Do at least one sequence every day. A few times a week, combine two or three sequences for a longer workout, or do two or three separate 10-minute sessions over the course of a day. To keep your heart rate up, rest for no more than 20 seconds between exercises.

See results: You will feel stronger after one week, and notice tighter muscle tone in six weeks.

Complementary workouts: Do at least 30 minutes of cardio exercise, such as walking or jumping rope, three to five times a week.

And here it goes ...

Shoulder Strengthener, part 1 of 2

Works core and shoulders

Place a folded towel on the floor, and assume the plank position by resting your weight equally on your toes and hands, with your arms straight, your hands shoulder-width apart and your back straight. Place your left hand on the towel.


Shoulder Strengthener, part 2 of 2

Pulling in your abs and keeping your back raised, trace a circle on the floor with your left hand. Switch sides. Repeat until one minute has passed.

Open Pull, part 1 of 2

Works the chest and shoulders

Stand facing a pole or beam, and wrap a towel around it. Holding both ends in your right hand, and a 3- to 5-pound dumbbell in your left hand, raise the towel to shoulder height. Then raise the dumbbell to meet the towel.

Open Pull, part 2 of 2

Pulling on the towel as you squat, turn to the left and extend your left arm. Return to start and repeat. Don’t switch sides until the next one-minute set.

Trainer Tip
Don’t rotate your hips. Keep them aligned with your knees so you don’t overextend your arm.

Crab Triceps Press, part 1 of 2

Works the shoulders and triceps

Start in a crabwalk position: Sit on the floor, then lift your hips so your weight is on your hands and feet. Point your fingers toward your heels

Crab Triceps Press, part 2 of 2

Keeping your hips lifted, bend your elbows slightly. Hold for 30 seconds. Return to start. Repeat.

By Andrea Metcalf

1 inspired and motivated:

Deepika Vasudeva said...

it might help me.... thanks...
ps.- i m not able to follow ur blog... why?

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