Melissa Rieke Photography | Kansas City Newborn Photographer
Fitness Friday | Arm Day
Today is ARM DAY!! Melissa Pratt was so kind to give us 5 Great Moves to help you on your way to shapely arms just in time for those sleeveless shirts of summer! So excited for you to start your Fitness Journey!
20 Reps of Each (10 each Arm) Do the moves 3 to 5 times Thru!
First Up ~ Incline Pushups
Find a sturdy bench or a step. Keep your back straight. Push Up.
Standing Rotator
Starting with your arms 90 degrees to the floor. Rotate both arms out to the sides and back in.
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Bicep Curls
Start with arms fully extended, elbows by your sides, back straight, core and glutes engaged. While exhaling, bend elbows and slowly bring dumbbells up to your chest. Breath in as you lower the dumbbells to starting position. Remember to maintain a slow and controlled movement.
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Stability Ball Chest Press
Use your glutes and hamstrings to maintain a proper “bridge” position on the ball. Keep feet firmly planted on the ground, hips up straight. Start with dumbbells directly next to your chest and push up straight to the ceiling with a slow and controlled motion. Slowly lower dumbbells to sides of chest, returning to starting position.
Single Arm Row
Balancing on a sturdy chair or bench one leg on the floor and one knee balancing on the bench.
Starting with arm fully extended pull up keeping elbow tight to body on the way up. Remember to keep your back flat and core engaged.
At the top of your row, squeeze back while keeping hips square to the ground and slowly lower back to starting position.
Fitness Friday with Melissa Pratt
Contact Information
Phone Number: (913) 231-9451 E-Mail: mpratt_12@yahoo.com
www.freestatefit.com 913-474-7474
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