“I do not have time” is not a valid excuse for lack of exercise. I will show you a 5-minute, strength-training routine you can perform once or twice a week to maintain your upper-body tone. Use a weight load that causes fatigue for the final two repetitions of each set. Aim to complete 1 to 3 sets of 8 to 12 repetitions. You are performing this routine in a circuit, so have additional weights at the ready when needed.
Arm Curls– Stand tall and hold a dumbbell in each hand. Begin with your arms at your sides and palms facing forward. Tuck your elbows into your sides, exhale, bend your elbows and raise the weights toward your shoulders. Keep your elbows pointing to the floor throughout the movement. Pause for 1 second at the top and then inhale as you slowly lower the weights to the starting position. Repeat for reps and then immediately perform-
Arm Extensions– Lean forward slightly. Place your hands on your hips with your palms facing in. Extend your elbows behind your body as if you have chicken wings. Keep your elbows at a stable height- trying to lift them in line with your shoulders. Exhale, straighten your arms behind you until you have only a slight bend in your elbows. Inhale, bend your elbows and slowly return to the starting position. Complete desired number of reps and immediately move on to-
Shoulder Press– Stand tall and hold a dumbbell in each hand at shoulder height. Face your palms forward and elbows pointing down. Exhale, straighten your arms overhead until you have only a slight bend in the elbows. Inhale and slowly return to the starting position. After your reps, move quickly to-
Bent-Over Row- Lean forward slightly. Extend your arms toward the floor directly under your shoulders. Face your palms toward each other. Tighten your core to support your back and look at the floor to protect your neck. Exhale, bend your elbows and raise the dumbbells toward your waist. Squeeze shoulder blades together. Inhale, straighten your arms and return to the starting position. Repeat for reps.
Rest for 30 seconds and repeat the circuit one or two times.
Five minutes is all you need to boost your upper-body and maintain your muscle tone. This routine is perfect for sleeveless days too!
I believe in you and know you can accomplish all your goals!