Tis the season for strappy tops and toned arms. Summer is shining down upon us in abundance and it’s time to show your arms the light! Putting more than 50 000 women through their strides since opening for business 10 years ago, Adventure Boot Camp’s MD, Danica Bloomberg, offers some helpful tips on how to get your arms toned and tight for summer.
“Most women tend to focus on single-joint exercises, like bicep curls, which primarily work one muscle.” The trick, she says, lies in recruiting more muscle groups to work your upper body. “This way you will burn more calories and shed arm fat faster and in turn your arms, shoulders and upper back will reap the rewards well into summer.”
Depending on the day of the week Adventure Boot Camp focuses on different body parts to get a fully workout during their hour long morning or early evening class. “Arms are my Achilles heel and something I’ve spent a lot of time focusing on. I’ve slotted a very basic arm routine into my daily to do list and it’s been hugely beneficial.”
Upper arm workout tips:
Standing V raise
Hold a dumbbell in each hand and stand with your feet shoulder-width apart, arms at your sides, palms in. With arms straight but not locked, raise the weights diagonally in front of you, so that your arms form a V shape, until your arms are parallel to the floor. Hold for one second, then return to the starting position. Do 12 to 15 reps.
Holding a pair of dumbbells just above your shoulders, palms facing forwards, stand with your feet shoulder-width apart, knees slightly bent. Press the weights until your arms are straight overhead. Hold for one second, then take three seconds to lower the dumbbells back to your shoulders. Do six to eight reps.
Lie facedown and extend your arms out at shoulder level with your palms facing the floor. Pull your shoulder blades together and lift your arms, legs, and chest off the floor. Holding that position, bring your arms forward, reaching past your head. Hold for one count, then move them back. Lower yourself to the floor. That’s one rep. Do 10 to 15.
This all sounds grand but you’re not too keen to do it on your lonesome. How about joining an Adventure Boot Camp class in your area? Visit www.AdventureBootCamp.co.za and sign up to a camp near you. Camps take place over four weeks for one hour in the morning or evening and are available across the country – you can choose between one, three or five days a week. Sign up and arm yourself for summer now!
Distributed by Be-cause Integrated Communications
021 447 1082 / 082 824 8617
On behalf of Adventure Boot Camp
Managing Director: Danica Bloomberg