FItness Friday ~ ARM DAY {Melissa Rieke Photography}

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.

Melissa Rieke Photography ~ Fitness FridaysP I N_______I M A G E

Standing Rotator

Starting with your arms 90 degrees to the floor.  Rotate both arms out to the sides and back in.

Melissa Rieke Photography ~ Fitness FridaysP I N_______I M A G E

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.

Melissa Rieke Photography ~ Fitness FridaysP I N_______I M A G E

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.

Melissa Rieke Photography ~ Fitness FridaysP I N_______I M A G E

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.

Melissa Rieke Photography ~ Fitness FridaysP I N_______I M A G E

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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