Here in the Midwest the temperatures are getting warmer and the sun is staying out longer. We’re itching for summer to start but at the same time realizing that we need to take the winter layers off.
Yikes! Are you arms ready for a sleeveless summer?
If you felt a bit of panic rush in, you are not alone. But I don’t want you worry. You have a good 8 weeks to incorporate the exercises below to get your arms ready for a sleeveless summer.
The first exercise is the Dumbbell Shoulder Series.
Grab a set up dumbbells and hold one in each hand. Stand with your feet either hip width apart or in a staggered stance. Start by raising the dumbbells up to shoulder height in front of your body. Then bring them back down. After you do 10 repetitions to the front, then you do a lateral raise.
Lift the dumbbells out to the sides of your body, palms facing down. Bring the dumbbells back down to your sides. Exhale while you raise the dumbbells and inhale as you lower the dumbbells. After you do 10 repetitions to the side, you are going to do a bent over rear deltoid raise.
Bend over at the waist with a flat back. Hold your dumbbells straight down so your arms are hanging perpendicular from your shoulders. Imagine you have wings and raise your dumbbells out to the sides. Lower your arms back down to the starting position. Do the rear deltoid raise 10 times.
The shoulder series is 10 raises to the front, 10 raises to the side, and 10 bent over rear deltoid raises. Do 2 to 3 sets of this exercise.
Watch the video below to see Coach Jamie perform the shoulder series.
The next exercise for sculpted summer shoulders is the Dumbbell Iron Cross. Not only does this exercise work your shoulders, but it also challenges your legs and core muscles.
To perform the dumbbell iron cross grab a set of dumbbells. Stand with your feet in a position that you feel comfortable to perform a squat. Hold the dumbbells in straight arms in between your legs.
As you squat, bring your dumbbells up and in front of your chest. As you stand up from the squat, open your arms out to the side like a cross. As you start to squat again, your arms close back in front of your body. As you stand back up, your arms open up to look like a cross.
Perform 2 sets of 12 to 15 repetitions of this exercise.
Watch the video below to see Coach Jamie perform the dumbbell iron cross exercises.
The last exercise for sculpted summer shoulders is a body weight exercise. It’s a Grasshopper Push-up into a Downward Facing Dog.
When doing the grasshopper push-up, you can choose to start from your toes or your knees. Your hands will be directly under your shoulders. As you lower down into the push-up keep your elbows tucked in and close to your body. I often will feel my biceps brush against the sides of my body as I do this exercise.
Push the floor with your hands as you come back to the starting position. From this position, lift your hips towards the ceiling so that your body forms an upside down “V”. Press your chest toward your knees, keep your eyes on your toes and press your heels toward the floor. Lower your hips back down and find your starting position on your toes or on your knees. Proceed to go into your next grasshopper push-up.
Do 8 to 10 repetitions of this exercise and perform 2 sets.
Watch the video below to see Coach Jamie perform the grasshopper push-up to a downward facing dog.
These three exercises are a great start to achieving your goal of sculpted summer arms. Don’t wait any longer. It’s time to get sleeveless for the summer.