Get the best arms of your life with this sculpting workout you can do anywhere


Do this now. Thank us later.

Image: iStock

If you’re looking to tighten up those wings, this total sculpting workout designed by the Founder of Barre Attack, Renne Scott, will do the trick.

And pro-tip: arms are totally the new abs this summer. You heard it here first.

  1. Push Up with Leg Extension
Image: Supplied. Barre Attack

Image: Supplied. Barre AttackSource:BodyAndSoul

Great for: Toning Arms and Core

Start: In a Plank Position

Movement: Staying in a plank bend the elbows and lower the chest to the floor. Lift back up to a plank keeping the core engaged and add a leg extension and lift behind the body.

Activates: Core, Biceps, Pecs, Leg & Back Extensors

Modify: Push up can be done on the knees and leg extension from a point kneeling position if too challenging.

Advance: Add in a side plank in between each rep and keep the leg extension so your are doing a push up with one leg lifted.

Reps: 10 to each side.

Key tip: Keep spine lengthened and parallel to the floor with core switched on.

  1. Waiter Arms in Second Position
Image: Supplied. Barre Attack

Image: Supplied. Barre AttackSource:BodyAndSoul

Great for: Sculpting legs and improving posture.

Start: Standing in second position (feet more than shoulder width apart pointing out), holding an elastic with elbows pinned next to the body.

Movement: Bend the knees into a plie, head and chest stays lifted as the knees draw over the toes. Keep the elbows next to the waist but open the shoulders and lower part of the arm to the side.

Activates: Glutes, Hamstrings, Inner Thighs, Quads, Rotator Cuff, Lats

Modify: You can skip using the elastic if it’s too much or use a lighter resistance.

Advance: Add a rise by lifting the heels at the top of the movement and adding range of motion through the arms and legs.

Reps: 20 reps.

Key tip: Take the legs out much wider than a hip width apart and open across the chest like you are wearing a beautiful necklace.

  1. Triceps Extension with Rotation
Image: Supplied. Barre Attack

Image: Supplied. Barre AttackSource:BodyAndSoul

Great for: Toning the upper back and arms (triceps), obliques and posture.

Start: In second position with resistance band anchored under one foot, opposite arm to leg holds the elastic and upper body is pitched forward at 45 degrees.

Movement: Rotate upper body towards elastic reaching the arm towards the foot, scoop through the stomach and square at the shoulders while pulling the elbow out to the side and extending the arm out. Release the arm back in and repeat the same twisting and extending motion.

Activates: Core, transverse abs, obliques, lats, rhomboids, triceps and deltoids.

Modify: Just pull the elbow out to the side if extension through the arm is too challenging.

Advance: Add a greater resistance band tension, get more depth and range of movement.

Reps: 10 reps each side.

Key tip: Keep “internal” corset engaged and lower half of the pelvis and body stable, the rotation should come from the waist up only.

  1. Rowing in a Squat
Image: Supplied. Barre Attack

Image: Supplied. Barre AttackSource:BodyAndSoul

Great for: Posture, toning back and arms.

Start: Legs hip width apart and resistance band under the feet, upper body pitched forward at 45 degrees.

Movement: Pull the elbows in and behind the torso stretching the resistance band, activating the upper back and opening across the chest.

Activates: Biceps, lats, rhomboids and deltoids.

Modify: Lighter resistance, smaller range of motion.

Advance: Swap the band for heavy weights and add upper rotations while performing alternating rowing movement.

Reps: 20 reps.

Key tip: Keep spine long and core engaged. Don’t round the lower back or collapse into the movement.

  1. Chest Expansion in Arabesque
Image: Supplied. Barre Attack

Image: Supplied. Barre AttackSource:BodyAndSoul

Great for: Posture, balance, back extensors, toning legs, arms… total body challenge.

Start: Standing on one leg, back leg is extended behind the hip in a low arabesque (foot pointed), elastic is placed under the front foot with each hand holding each side of the elastic.

Movement: Sweep the arms down past the body opening up across the chest and lengthening through the spine. Reach the arms long, keeping the shoulders drawing down and back, reach the arms forward and repeat the drawing back through the arms.

Activates: Back extensors, triceps, lats, core, glutes, hamstrings, deltoids, rhomboids, transverse abs.

Modify: Keep back leg on the floor versus lifting it up to 45 degrees.

Advance: Lift back leg up higher in an arabesque while pitching the upper body forward more.

Reps: 10 reps each side.

Key tip: Try to keep hips and shoulders aligned, do not twist out of the movement. Spine stays long like you are creating a plank tilted forward at 45 degrees.

Game of Thrones workout by Bodyism’s James Duigan.



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