Warmer weather provides the perfect opportunity to break out the tank tops. In order to beat the heat, most people wear lighter clothing, but exposing more skin also means exposing more problem areas. If you are feeling self-conscious after putting on a tank top, then take a look at this simple 5 minute exercise.
Get Ready for Your Workout
In order to follow this 5 minute workout, you will need a pair of 5 to 10 pound dumbbells. Choose a size that you are comfortable working with. If you need to, start out with a lighter dumbbell and work your way up to a larger size. You should also wear comfortable clothing and use an exercise mat if you have a hard floor.
Start the exercise off with a Rainbow Press. Hold both dumbbells over one shoulder. Press the two dumbbells, up and over your head, to the other shoulder. Repeat the step, in the opposite direction to complete a repetition. For added difficulty, try standing on one leg, as you perform this exercise.
For the next exercise, stand with your legs shoulder width apart, while holding a dumbbell in each hand. Slowly move your arms back and forth, as if you are running, while keeping your legs stationary. Keep your abdominal muscles tight and remember to breath. This exercise will start targeting the shoulders and abs.
For the Triceps Kickback, stand with your feet slightly apart. Bend forward at the waist and bring both of the dumbbells up to your chest. Stretch your arms out, behind you, and then bring them back towards your chest. By bending at the waist and extending your arms behind you, you are working your triceps and shoulders.
Slow Standing Jab
Transition from the Triceps Kickback to the next move. Stand with your legs apart, past shoulder width. Alternate hands as you perform a jab.
Horizontal Bicep Curl
The Horizontal Bicep Curl is performed with both arms at the same time. Stand straight, with your arms stretched out to each side, palms up. Curl the dumbbell towards your shoulder, with each arm.
Standing Skull Crusher
For this next move, stand with one leg slightly in front of the other. Bring the dumbbells back over your head – behind our shoulders. Lift the dumbbells up, directly above your head with your arms stretched straight above you. Bring the dumbbells back down behind your head.
Push Up with Straight Arm Extension
Get in pushup position, with your hands holding on to your dumbbells. Perform a standard pushup, and upon the return, extend one of your arms out to your side. Bring the arm back down to return to pushup position.
Combining the Exercise into a Workout
To combine these exercises into a 5 minute workout, perform each exercise for 30 seconds. After you complete Slow Standing Jab, perform another 30 seconds of Triceps Kickback before moving on to the Horizontal Bicep Curl.
Also, repeat the Horizontal Bicep Curl after finishing the Standing Skull Crusher. When you get to the Push Up with Straight Arm Extension, you should have about 1 minute left. Repeat the pushup with extension until you reach the 5 minute mark.
Getting in better shape does not have to be a major struggle. Find easy to follow exercises, like the one provided, to begin focusing on a healthier lifestyle. Making small changes, one step at a time, is the best way to achieve the results that you want. Try to include this exercise, as part of your daily workout, so that you can feel confident putting on that tank top.
This Site Was Inspired By An Interest in Protecting the Environment:
We had the privilege and joy of learning from Dr. Charlie Stine who instilled a love for the natural world through incredible field trips with the Johns Hopkins Odyssey Certificate program in Environmental Studies. At the time, the program was endorsed by the Maryland Department of Natural Resources. Sadly, after Dr. Stine retired, the program was phased out. We hope that we honor his legacy by shining a bright light on environmental issues and sharing good news about the success of various conservation programs when possible.
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