BY: ALYSSA SHAFFER; ILLUSTRATIONS: EDWIN FOTHERINGHAM; TRAINER: AUTUMN CALABRESE
BETTER LIVE FIT
1
BICEPS CURL TO
SHOULDER PRESS
1 Stand holding weights with
arms down by sides, palms facing body.
Bend elbows to bring weights to
shoulders. 2 Extend arms above head.
Lower weights to shoulders then sides.
More ways to muscle Sneak in some upper (and lower) body strengthening during these everyday
activities: ■ CARRYING GROCERY OR SHOPPING BAGS Do biceps curls using the bags as weights. ■ UNPACKING GROCERIES
Place bags on fl oor. Squat to pick up each item; keep abs tensed as you stand up and extend arms forward or above head to put
it away. ■ LIFTING LAUNDRY BASKET Holding a basket in front of your waist, push it away from body then pull it back. ■
STRONG& TONED
Summer is almost here, which means it’s time for your arms to come out of hiding.
These moves will sculpt your arms and upper body. (Do two sets of 15 each.)
2
PUSH-UP
1 Place hands on floor just wider
than shoulders with legs extended behind
you. (To make it easier, bend knees to the
floor.) 2 Lower your chest, keeping
your body in a straight line. (No sagging.)
Press through palms to return to start.
3
SINGLE-ARM ROW
1 Start on all fours holding weight in
right hand, left palm on the floor.
2 Bring your elbow up to your side,
keeping it close to your body.
Focus on squeezing your shoulder
blade to lift your arm.
4
TRICEPS DIP
1 Sit on the floor with knees bent and
hands under shoulders, fingers pointing
toward feet. Lift hips as high as you can,
aiming for a straight line from knees to
shoulders. 2 Bend elbows straight back to
lower hips a few inches. Lift back up.
5
BICEPS CURL &
KICKBACK
1 With weights at sides and palms facing
forward, bring weights up to shoulders.
2 Bend forward until back is flat. 3 Extend
arms back so palms face the floor. Bring
weights back to sides, stand, and repeat.
6
BEAR CRAWL
1 On all fours, curl toes under and lift
knees about 1 inch off the floor.
2 Move right hand and foot a few inches
to the right; bring left hand and foot
a few inches to the right. Repeat with left
side; continue alternating directions.
134 | May 2019
Keep abs
tight and shoulders
relaxed as you
do all three steps.
