6 Simple Steps to Tone Your Upper Body

LOOK NO FURTHER TO SCULPT AND TONE YOUR ARMS!

This workout is something YOU can do anywhere, at home, at the beach, in the park, traveling on the road in your hotel room……..and you can make it more difficult by adding resistance with a resistance tube if you prefer or dumbbells.  The resistance tubes come in varying strengths, and they are so portable, you can take them anywhere!

Warm up first for 5 minutes, by jogging, running in place, doing jumping jacks or whatever you prefer.  It will take you about 15 to minutes to perform this workout, then you can complete a second round for a more intense workout.  Or you can add a H.I.I.T cardio workout to the beginning or ending of this toned upper workout to gain more calorie burning in addition to muscle building and strengthening.

OVERHEAD SHOULDER PRESS

Stand with feet shoulder width apart and  knees slightly bent. Keep core tight the entire time.  Place feet on top of the tube and extend handles up to shoulders.  Slowly raise hands above until arms are straight, then slowly lower hands back to the starting position.

Dumbbells: this exercise can be done with dumbbells or the resistance tube.  As an alternative, the tube is great for travel to hotels, the beach or park. When using dumbbells always start off with a lighter weight and work up to heavier weights.  Good form is what determines if the weight becomes to heavy to maintain proper form.

Do:  3 sets of 15 or 3 sets of 20 (more advanced)

SIDE LAT RAISES

Stand with feet shoulder width apart and knees slightly bent. Keep core tight the entire time. Place feet on top of the tube and grab handles by crossing in front.   Slowly raise hands while keeping arms straight but not locked at the elbows, then slowly lower hands back to the starting position.

Dumbbells: this exercise can be done with dumbbells or the resistance tube. As an alternative, the tube is great for travel to hotels, the beach or park. When using dumbbells always start off with a lighter weight and work up to heavier weights. Good form is what determines if the weight becomes to heavy to maintain proper form.

Do: 3 sets of 12 or 3 sets of 15 (more advanced)

FRONT ARM RAISES

Stand with feet shoulder width apart and knees slightly bent. Keep core tight the entire time. Place feet on top of the tube and hold handles by your side.  Slowly raise hands forward keeping arms straight, then slowly lower hands back to the starting position.

Dumbbells: this exercise can be done with dumbbells or the resistance tube. As an alternative, the tube is great for travel to hotels, the beach or park. When using dumbbells always start off with a lighter weight and work up to heavier weights. Good form is what determines if the weight becomes to heavy to maintain proper form.

Do: 3 sets of 10 or 3 sets of 15 (more advanced)

OUTWARD BICEP CURLS

Stand with feet shoulder width apart and knees slightly bent. Keep core tight the entire time. Place feet on top of the tube and grab handles and rotate so palms are facing upward. Slowly raise hands until handles almost reach shoulders, then slowly lower hands back to the starting position.

Dumbbells: this exercise can be done with dumbbells or the resistance tube. As an alternative, the tube is great for travel to hotels, the beach or park. When using dumbbells always start off with a lighter weight and work up to heavier weights. Good form is what determines if the weight becomes to heavy to maintain proper form.

Do: 3 sets of 20 or 3 sets of 25 (more advanced)

UPRIGHT ROWS

Stand with feet shoulder width apart and knees slightly bent. Keep core tight the entire time. Place feet on top of the tube and grab handles by crossing in front. Start with handles at hips then slowly raise hands while keeping elbows bent (point elbows to the sky), then slowly lower hands back to the starting position.

Dumbbells: this exercise can be done with dumbbells or the resistance tube. As an alternative, the tube is great for travel to hotels, the beach or park. When using dumbbells always start off with a lighter weight and work up to heavier weights. Good form is what determines if the weight becomes to heavy to maintain proper form.

Do: 3 sets of 15 or 3 sets of 20 (more advanced)

Remember to drink lots of water after your workout and fuel yourself with some protein within the first 45 minutes of your workout.  To build and tone your muscles, you must first break them down during the workout, and then by eating protein afterwards is when the muscle repair and building begins!  I always drink my favorite smoothie after my workouts, as it’s quick, easy, delicious way to get your protein!

CLOTHING: Top by GAP Fit, Bottoms by Athleta

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