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3 Arm- Workouts to Combat Arms and Problem Areas

2 MIN READ • 21st August 2016

Sculpt stronger arms and a flatter tum in half the time with these simple exercises devised by Bio-Synergy PT Victoria Herman

3 Arm- Workouts to Combat Arms and Problem Areas

    • Alternating medicine ball press up

      1. Start in a standard push-up position with one hand on the floor and the other hand on top of the medicine ball.
      2. Slowly lower your body towards the floor. Pause, and press back up to the starting position. Roll the medicine ball beneath you with the other hand before repeating the movement.
      Complete three sets of 10 reps


      3 Arm- Workouts to Combat Arms and Problem Areas

    • Medicine ball Russian twist

      1. Sit on a mat with a medicine ball in both hands. Find your balance then raise your feet off the floor.
      2. Hold the medicine ball out in front of you with straight arms. Begin to rotate your torso placing the ball down side-to-side.
      Complete three sets of 10 reps


      3 Arm- Workouts to Combat Arms and Problem Areas

    • Kettlebell swings

      1. Stand with your feet shoulder-width apart, toes pointed out, and knees slightly bent; look straight ahead.
      2. Hold a kettlebell between your legs using both hands. Keeping the arch in your lower back, bend your hips back until the kettlebell is between and behind your legs; squeeze your glutes to extend your hips and swing the weight up.
      3. Let the weight swing back between your legs as you bend your hips and slightly bend your knees. Extend your hips and knees to reverse the momentum as you immediately begin the next rep.
      Complete three sets of 15 reps


      3 Arm- Workouts to Combat Arms and Problem Areas

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