Exercise Challenge – Arms


IMG_7926Complete each exercise then move onto the next one. Once you have completed all 5 exercises rest for 45 seconds then repeat. Complete 5+ times for maximum results!

x20 Chair Dips (Ensure you are on the heels of your feet, not flat feet. Preferably with straight legs if you can manage it

x20 Laying pull ups, straight legs if you can, again on heels,  supernated hands ie hands facing palms to roof (in a gym you can do these using a bar bell on the squat rack of Smith Machine. At home, you can use the kitchen table by laying under it with your head poking out the other end)

x100 Shadow Boxing (lift your heels and balance on your toes. Extend your arms out long with each punch)

x20 Push ups (no knees please! If you cannot manage them on your toes, then place hands on a chair or against the wall until you are strong enough. Best results come from push ups on your toes)

x12 Alternate Shoulder Press (if you don’t have dumbbells, use tinned food but increase to 50 reps. if you are at the gym use a a weight that will be a challenge for you but not super heavy)