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Lose Every Bulge in 3 Weeks

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6. Triceps Extension/Crunch

Fitness Focus: Arms, Shoulders, Abs

  • Lie faceup on the floor holding a dumbbell in each hand with arms extended above shoulders, palms facing in; keep knees bent and feet on the floor.
  • Slowly bend elbows, lowering weights toward ears.
  • Take 4 counts to lift the weights back up until arms are fully extended.
  • Do 12 to 15 reps.
  • Lower weights to shoulders, crossing elbows over chest.
  • Lift head and shoulders off the floor, crunching up as high as you can.
  • Hold for 4 counts. Lower and repeat for 12 to 15 reps.
  • Alternate one set of extensions with one set of crunches; do 3 sets of each.

Make It Easier: Don't hold weights during the crunches.

Make It Harder: Do this exercise while lying on a stability ball.

Next:  The Cardio Plan

 

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