body
bonus
riccardo tinelli
Time to go
sleeveless!
You’ll want every season
to be summer once you’ve
nailed these arm-firming
moves. They’ll zap any flab
and sculpt your shoulders,
biceps and triceps. Bring
on the cute, strappy tank
tops and sundresses!
Arms
1
HEEL DRAG
works shoulders,
arms, legs
MAtthew Rodgers
Stand with knees bent,
heels together, toes
out, a dumbbell in each
hand. Bring arms out
to sides, elbows bent,
hands even with ears,
palms forward (as
shown). With right leg
planted, push left heel
out into a semisquat as
you rotate arms forward,
keeping elbows in
place, until knuckles
face ground. Drag left
leg back in, returning
to start. Repeat on
opposite side for 1 rep.
Do 15 reps.
TRICEPS TRIPOD
works shoulders, arms, back, abs
2
Kneel with a weight in left hand, arm at side.
Bend forward, placing right hand on ground
directly below shoulder; extend right leg to
side, making a tripod. Bend left elbow
90 degrees, palm in (as shown). Maintain
tripod as you extend left arm behind you. Do
15 triceps extensions. Switch sides; repeat.
TEETER-TOTTER
4
works shoulders, arms, chest, legs
MAtthew Rodgers
Start on all fours, knees under hips, wrists
under shoulders. Extend left leg back,
foot flexed. Keeping left leg raised, bend
elbows and lower chest toward ground
(as shown). Push back up to start for 1 rep.
Do 10 reps. Switch legs; repeat.
LOW BLOW
works shoulders, arms,
back, butt, legs
3
Stand with feet hip-width apart,
a dumbbell in each hand, arms
down. Keeping left foot
planted, bend left knee
and step back with right
foot, bending forward at
hips. Hold position,
keeping back leg
straight, as you
punch down with
alternating arms
(as shown)
10 times.
Switch legs;
repeat.
SHOULDER SAW
works shoulders, arms,
back, obliques
5
Sit with legs extended in a wide V, knees slightly
bent. Keeping hips forward, twist torso to left as
you reach right arm toward left foot and left arm
behind you (as shown). Release; return to center,
then twist right for 1 rep. Do 10 reps.
6
MAtthew Rodgers
7
SUPER CURL
works biceps, butt, legs
Stand with a dumbbell in right hand, palm
facing forward. Lower into a squat and place
right elbow atop right knee, resting left elbow
on left knee and left hand on right thigh.
Extend right arm toward ground (as shown),
then curl weight toward shoulder. Do 12 reps.
Switch arms; repeat.
POWER PUSH-UP
works shoulders, arms, chest, abs
Start in plank with right hand on left edge of
a step. Lower chest (as shown), then press up
and cross left hand over right to right side of
step as you step right foot to right. Bring right
hand to right of step and left foot to meet
right. Do a push-up, then reverse direction to
the left for 1 rep. Do 10 reps.
8
9
PUNCH IT OUT
works shoulders,
biceps
Stand with feet hip-width
apart, a dumbbell in each
hand at sides, palms
forward. With abs tight,
torso tall and upper arms
still, curl weights to
shoulders. Slowly extend
arms forward at chest
level, turning palms down
(as shown), then take
4 counts to lower arms
to start position.
Do 10 reps; repeat.
WINDMILL
works arms,
back, abs
10
MAtthew Rodgers
Stand with feet shoulder-width
apart, toes turned slightly to
right, a dumbbell in left hand. Lift
left arm overhead, palm forward.
Bend over to right, keeping left
arm up and right knee
bent, as you reach
right hand to
ground. Look at left
hand (as shown).
Slowly rise. Do
10 reps. Switch
hands; repeat.
BAT-WING BUSTER
works shoulders, arms,
back, abs
Stand with a dumbbell in
each hand. Bend at hips,
knees bent, back almost
parallel to ground. Extend
arms toward ground, palms
in. Draw weights to rib cage,
then extend arms behind you
(as shown). Arc arms out
to sides, keeping them at
shoulder height,
then lower to ground.
Do 10 reps; repeat.
FLAT-OUT FIRMER
works triceps
11
Lie faceup on a step or bench, a dumbbell
in each hand, knees bent, feet flat. Lift
head so neck is in line with spine (or use
a longer step so neck is supported), and
extend arms up, angled slightly back,
palms facing in. Keeping upper arms still,
slowly bend elbows and lower weights
toward head (as shown). Straighten arms.
Do 15 reps; repeat.
12
ARM
ACCENTUATOR
works shoulders,
biceps, triceps,
upper back
Stand with feet hipwidth apart, knees
soft, elbows close to
sides, fists below
chin. Pivot so toes
and torso face right;
punch left hand
out at shoulder
height (as shown)
and back, making
sure not to lock elbow.
Repeat on right
side. Alternate left
and right for 1 minute.
Adam Olszewski (except total toner: Chris Fanning).
14
FLAB FIGHTER
works shoulders,
triceps, abs, legs
Stand with feet
hip-width apart.
Raise left foot
behind you, knee
bent; loop a band
around left foot, an
end in each hand.
Raise arms next
to ears, elbows
bent, hands behind
head, palms in
(as shown). With
abs tight, straighten
arms overhead.
Return to bentelbow position for
1 rep. Do 12 reps.
Switch legs; repeat.
TOTAL TONER
BUST BOOSTER
works shoulders, arms,
back, butt, legs
works chest, shoulders, triceps
Stand with feet together,
one weight in both hands
at chest, an end in each
hand. Bend right knee and
lunge left leg back as you
reach arms overhead
(as shown). Return
to start. Do 10 reps.
Switch legs;
repeat.
13
15
Start in push-up position with hands slightly
wider than shoulders. Keeping neck in line
with spine, lower halfway to floor and hold (as
shown) for 1 second. Continue lowering until
chest is a couple of inches from floor. Pause;
push back up to start for 1 rep. Do 12 reps.
16
BACK ATTACKER
Adam Olszewski
works back,
shoulders, arms, abs
Stand holding band.
Press sole of right foot
to inside of left thigh,
knee out; wrap ends of
band around hands and
hold overhead. Keeping
arms straight and right
arm stable, pull left arm
down to side below
shoulder level (as
shown), then raise left
arm for 1 rep. Do 12 reps.
Switch sides; repeat.
17
SIT TIGHT
works biceps,
chest, abs
Lie faceup with knees
bent, feet flat; anchor
center of band about a
foot behind head and
hold a handle in each
hand, arms extended to
sides at shoulder level,
to start. Engage abs
and sit up, bringing
hands forward and
together at chest level
(as shown). Return to
start. Do 12 reps; repeat.
TAPPING TRIMMER
works shoulders, triceps, chest, abs, obliques
Start in plank. Bring right knee toward chest and tap
right foot with left hand (as shown). Return to
plank; repeat on opposite side for 1 rep. Do 12 reps.
Bill Diodato
18
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