The Fat Burn Revolution (24 page)

target area
shoulders, upper back, arms & core               

Here’s another well-proven classic exercise for the shoulders, upper back, and arms. This one offers fantastic aesthetic benefits – helping to
shape, level and lift the shoulders and prevent slumping. The muscles activated in the shoulder press are important for every type of exercise as well as being key to everyday functional movements,
so there are a lot of good reasons to give this exercise 100%!

1
Stand straight and proud with your feet shoulder-width apart, holding a dumbbell in each hand. Bend your elbows and lift both dumbbells to the
sides of your shoulders, wrists directly above the elbows. This is your starting position.

2
Extend the arms above your head, pushing the dumbbells smoothly upwards, fully extending your elbows, bring the weights together at the top of the
movement directly above your head.

3
Lower the dumbbells back down in a slow and controlled manner back to return to the starting position and begin your next repetition.

bicep curl

Take each session one exercise at time – you’ll get through it, move-by-move.

target area
upper arms (biceps)               

 

Over the last few years, bicep curls have fallen out of favour in some circles, but I believe there’s a good reason why this classic exercise has
stood the test of time. They are simple and effective for firm, shapely upper arms, plus there’s something very satisfying about mastering this old-school ‘guns’
move!

1
Stand tall with your feet hip-width apart. Hold a dumbbell in each hand, with the palms facing forward, arms down by your sides.

2
Raise both dumbbells by bending your elbows, ‘curling’ the weights up to your shoulders. Make sure that the inside of your upper
arms stays next to your ribcage, do not let your elbows flare out as you lift. Concentrate on the bicep muscles on the front of our upper arms contracting and doing all the work.

3
Lower the dumbbells back down in a slow and controlled manner back, again ensuring that your elbows are still pressed closely to your sides.
This is one repetition.

 

TIPS

Inhale as you lower the dumbbells and exhale when curling up

Keep the sides of your elbows pressed into your sides throughout the movement

Perform all stages of the movement in a slow and controlled manner

Keep your back straight, core tight and your head upright

tricep kickback

You are stronger than you think

target area
back of the upper arm (tricep)               

If you want hard, chiselled upper arms, with that coveted definition on the back of the arm, this exercise is for you. It will isolate the tricep muscles
to make them work extra hard, as well as hitting the core muscles which come into action to help you hold the position.

1
Start by standing tall with your feet shoulder-width apart. Hold your dumbbells with your palms facing your body. Bend your knees slightly and,
keeping your back straight and core tight, hinge forward from your hips.

2
Keeping your upper arms tucked into your sides extend your lower arms backwards until your arms are straight and pointing diagonally down to the
floor behind you.

3
Bring the lower arms back down to form a 90-degree angle with the upper arms before repeating the movement.

Superman

Be your own superhero

target area
lower back, core & bum