(Source: , via glitteringsweat)
10 Day EXTREME Arm Challenge! —
- BICEP CURLS: Take two bottles filled with water (or any other kind of weighted objects), placing one in each hand, and stand with your arms by your sides, knees slightly bent, back straight and stomach tucked in. Keeping your elbows close to your sides, raise and lower the bottles in a slow, controlled manner. Avoid shrugging your shoulders, standing with your against a wall can help avoid this.
- PRONE: Lie face-down on the floor with your legs straight and your arms by your side, palms facing up, then keep your arms straight while you lift them off the floor, squeezing the back of the shoulders together. Hold the position for a few seconds then return your arms to the floor. You can place a folded towel under your forehead for comfort and stability.
- TRICEPS PUSH-UPS: Lie on your left side so that your legs are together but slightly bent. Place your left hand on your right hip and your right hand out in front of your left shoulder, on the floor. Extend your right arm as you lift your left shoulder off the floor. Lower the shoulder again, without allowing it to actually touch the floor as you repeat the steps several times and then switch sides.
- DIPS: Place your hands behind you on the top of a chair (or another sturdy object), with your feet shoulder-width apart. Bend your arms and lower your body until the upper arms are parallel to the floor, then return to the starting position. Inhale while lowering and exhale while pushing back up. An alternate version: Sit on the floor with legs and feet together, knees bent. Place your hands behind you, fingers pointing toward you and raise your butt off the floor then lower it again, without allowing the butt to touch the floor.