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Upper-Body Boot Camp: Toned Arms in 10 Minutes

Sculpt slim, sexy arms with this quickie upper-body boot camp.

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Jay Sullivan
Jay Sullivan
Jay Sullivan
Jay Sullivan
Jay Sullivan
Jay Sullivan
Ball Flye A
Jay Sullivan
Ball Flye B
Jay Sullivan
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Propped Push-Up

What you'll need: A 4- to 8-pound medicine ball ($15 and up, power-systems.com)

Targets: Shoulders, back, chest, triceps, and abs

  • Start on all fours (knees under hips, back flat), both palms pressing into ball directly below chest, fingers pointed toward floor. Extend legs behind you and balance on toes so that you form a straight line from head to heels, with feet about 2 feet apart.
  • Bend elbows to lower chest toward ball, keeping arms by sides, abs engaged and back flat. Exhale as you push back up, straightening arms.
  • Do 8 reps. Rest 60 seconds; repeat.

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Smash-Down

Targets: Shoulders, back, triceps, and abs

  • Stand with feet shoulder-width apart, holding ball with both hands in front of thighs, abs engaged.
  • Keeping shoulders down, swing ball up and slightly behind head, bending elbows, as you lift heels off floor and stand on tiptoes.

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  • Forcefully swing ball down toward knees while lowering heels to floor and bending knees in a slight squat.
  • Return to stand. Do 15 reps. Rest for 30 seconds; repeat.

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Star Pass

Targets: Shoulders, back, abs, obliques, and glutes

  • With ball in left hand, extend arms out to sides at shoulder level, palms up.
  • Lift right leg straight out to side and lean to left while maintaining balance.
  • Lift arms overhead as you lean back to center, pass ball to right hand and switch legs. Lower arms to shoulder level and lean to right for 1 rep.
  • Do 10 reps. Rest for 30 seconds; repeat.

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Curl and Toss

Targets: Shoulders, back, biceps, triceps, and abs

  • Stand with feet shoulder-width apart, holding ball in right hand, arms by sides.
  • Curl ball up to right shoulder, keeping elbow by side.

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  • Bring left hand to right shoulder and use both hands to lightly toss ball straight up.
  • Catch ball with both hands and bring it to left shoulder. Holding ball with left hand, return right arm by side.
  • Lower left arm. Repeat curl/toss on left for 1 rep.
  • Do 12 reps, then repeat, going faster with good form.

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Ball Flye

Targets: Shoulders, chest, and obliques

  • Holding ball in right hand, lie faceup with legs lifted, knees bent 90 degrees.
  • Extend arms straight up, directly over shoulders.

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  • Pass ball to left hand and slowly lower left arm straight out to left while lowering bent knees and right arm to right.
  • As soon as right arm touches floor, bring legs and arms back to center. Pass ball to right hand and repeat on other side for 1 rep.
  • Do 10 reps. Rest for 30 seconds; repeat.

Originally published in FITNESS magazine, September 2009.

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What do you think? Review this slideshow!

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maujen90 wrote:

This could use more pictures or a video. I have some questions about a couple of the exercises.

2/11/2013 11:20:47 AM Report Abuse
jlpaul wrote:

you have to click on the 2nd picture and the rest of the instructions appear( at least on my computer) although, I agree I notice alot of glitches on this site in general.

4/15/2012 10:47:50 AM Report Abuse
teastwood48 wrote:

I love the exercises but for beginners to view, I think whomever is writing the directions needs to finish the exercise in writing, rather than depend upon the picture.

7/12/2011 05:04:47 PM Report Abuse
sterly_26 wrote:

My biggest problem is my arms. I have big arms and medium chest. I would like to know what can I do to slim down my arms. Even if I lose weight you can not see it because of my arms. I am the big bone kind. Please help.

1/4/2011 11:17:52 AM Report Abuse
melanie4041 wrote:

Any exercise involving very little movement of the spine and primarily movement of the extremities (arms and legs) is best. For this exercise, it would be best for you to not twist your lower trunk. Keep your knees in the center and instead simply try straightening your legs while keeping your back flat and stable. The key to exercising without hurting your back is stability and immobility - keep it straight! If pain occurs, rest and apply ice.

1/7/2010 01:57:00 PM Report Abuse

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