Thursday, November 29, 2012

Dumbbell and Stability Ball Arms


Today's Workout: 40 min bike, 40 min elliptical/ study time simultaneously


It is no secret if you read this blog that I am a fan of workouts you can do at home with little-to-no equipment. If you are going to make an investment in equipment for your house, I suggest starting with dumbbells and a stability ball.

When done correctly, dumbbells are an effective way to take your exercises to the next level. (I will post options for LEGS and CORE in a different post). I find that these are most effective when paired with a stability ball in place off a weight bench (and more cost effective).

Stability balls can make exercises more challenging by increasing the numbers of muscle fibers used, whilch improves the stability of your spine and core, improves your balance, and reduces the risk of back pain.
Here are some options for ARMS:

Dumbbell Arm Curl (Standing or seated on stability ball) You can alternate arms (as shown in picture, or do both simultaneously)

Dumbbell Overhead Press (Standing or seated on stability ball)

Dumbbell Triceps Extensions (Standing or seated on stability ball)

Dumbbell Triceps Kickback (Standing)

Dumbbell Front Raise (Standing)

Bench Press (On stability ball)

Dumbbell Lateral Raises (Standing or on stability ball)

(or if you want to be real aggressive)

Pushup (On stability ball)


There are so many more options, but these are some of my favorites. Try with just doing ten reps of 3 or 4 of these exercises on a day you want to work your arms, and gradually add exercises or reps. And try to look as happy has these models when you do it!

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