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Move It to Lose It Workout Tips

 

Looking for a great workout to tone up for that bathing suit? This workout helps tone your upper body and works on core stabilization. For this workout all you need is a bench and one medium-weight dumbbell. Be sure to choose a weight that allows you to complete all repetitions with good form.

 

Seated Concentration Curl ExerciseSeated Concentration Curl

Repetitions – 4 sets of 10

Sit at the edge of the bench with your legs about shoulder width apart. Hold one dumbbell in your right hand and place your elbow on the inside of your right thigh and allow for the dumbbell to hang. This is the starting position. On an exhale bring the dumbbell up toward your shoulder blade and then, maintaining control of the weight at all times, take the dumbbell back down to starting position on the inhale.

 

 

 

 

Bench Pushup Exercise

Bench Pushups

Repetitions – 4 sets of 10

 

This move is a bit easier than the traditional floor push up because there is less range of motion. Begin by placing your hands on the edge of the bench shoulder width apart. Walk your feet back until you are in an angled plank position. On an inhale drop your chest down as low as you can to the bench while keeping your core tight and engaged. Make sure that your hips do not drop or get too high. Motion should only occur at the shoulders. Then exhale and push up though your palms back up to the starting position. This completes one repetition.

 

 

Bent Over One Arm Row

Repetitions – 4 sets of 15 per side

Begin by holding a dumbbell in your right hand and place your left knee on the bench. Also place your left palm on the bench for support. Keep your back flat and allow for the dumbbell in your right hand to hang down toward the floor. This is your starting position. Bring the dumbbell up towards your shoulder and keep right arm tucked in close to your body. Contract your back muscles at the top and lower the dumbbell back down to the starting position.

 

 

If you are looking for an intense, complete upper body workout, try these great moves and let me know how you feel. If you have any questions about form or the correct way to perform these exercises or others, you can leave those in the comments below. If you are looking for a great total body workout, try combining these moves with the lower body combo workout I shared last week. Performed together or on separate days, the moves in these two workouts can be the foundation of your workout regimen. Be sure to add some fun cardio and time to stretch and recover and you'll be well on your way to reaching your fitness goals.

 

As a post workout snack after this great workout, try my Strawberry Banana Nut Smoothie recipe too!  

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†Celsius alone does not produce weight loss in the absence of a healthy diet and moderate exercise. In a 10 week published university clinical study in the Journal of International Society of Sports Nutrition with sedentary men and women, the group who drank one Celsius per day experienced Significantly Better Results.
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