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Fight Arm Flab in 10 Minutes

  • Jay Sullivan

    Pullover

    Targets: Shoulders, upper back, triceps, abs, and butt

    • Holding medicine ball with both hands, lie faceup on stability ball with head and shoulder blades resting on its center, knees bent 90 degrees and feet flat so that torso is parallel to floor.
    • Keeping abs engaged and hips lifted, extend arms toward ceiling, directly over shoulders.
     
  • Jay Sullivan

    Lunge Press

    Targets: Shoulders, arms, abs, obliques, butt, and legs

    • Stand with feet hip-width apart, holding medicine ball with both hands in front of chest, elbows bent by sides.
    • Lunge back with right leg and rotate torso to right, then back to center.
  • Jay Sullivan

    Reverse Dunk

    Targets: Triceps and abs

    • Lie faceup on floor with knees bent, heels on floor, holding medicine ball with both hands in front of chest, elbows bent by sides.
    • Slowly sit up, keeping abs engaged.
     
  • Jay Sullivan

    Squat Push

    Targets: Arms, chest, abs, butt, and legs

    • Stand with feet shoulder-width apart, holding medicine ball with both hands in front of chest, elbows bent by sides.
    • Squat, keeping knees behind toes.
  • Jay Sullivan

    Flye Ball

    Targets: Shoulders, arms, chest, abs, obliques, and butt

    • Holding medicine ball with both hands, lie faceup on stability ball with head and shoulder blades resting on its center, knees bent 90 degrees and feet flat so that torso is parallel to floor.
    • Keeping abs engaged and hips lifted, extend arms toward ceiling, directly over shoulders.
    • Shift ball to left hand and slowly lower left arm out to side, maintaining a slight bend in left elbow as right arm remains extended.
    • Bring ball back to center. Shift ball to right hand; repeat to complete one rep.
    • Do 12 to 15 reps.

    Originally published in FITNESS magazine, February 2010.

     

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