Flex Fire ~ The 10-Minute Arm Burnout You Need Right NowBy Durlan Vega on
Sculpted shoulders, toned triceps, beautiful biceps...all in 10 minutes? Yes, Karena is bringin’ the heat this week with your NEW Flex Fire workout! Find it in your Tone It Up App — under week 6 of your Summer Tone Up program. And did you see? We’ve extended the Summer Tone Up two extra weeks! So keep flexin’ all summer long, and let’s see that sweaty selfies! For a sneak peek of a few of our fave arm-toning moves, keep reading below.
Flex Fire ~ 10-Minute Arm Workout
Quick, effective, and easy to do at home! It’s no coincidence we tapped into the resistance band for this upper body burnout routine. Resistance bands may seem unassuming, but they can build long, lean, and gorgeous muscles just like bulkier gym equipment can. The secret: keeping tension on that band and slowing down that eccentric portion of the move. Resistance band work will not only build strength and power, you'll lengthen those muscles as you strengthen them. Win, win! Head to the Tone It Up App for your complete 7-move Flex Fire workout. Or get a sampling of 3 of the moves here. Do the each exercise for 15 reps each, 3-4 times through!
Alternating Overhead Press
Targets your shoulders, arms, and abs!
Begin standing on a resistance band, holding a handle in each hand. Note: You can stand with both feet in the middle of the band for more resistance, or one foot to lighten the resistance. Bend elbows, flip palms outward and lift arms to just below shoulder height. Press right arm overhead, bicep by ear. Then lower back down to just below shoulder height. Then, press left arm overhead, bicep by your ear. Then lower back down to just below shoulder height. Continue alternating, palms facing away from you, and standing tall with core engaged the entire time.
External Shoulder Rotation
Works your shoulders, biceps, and core!
Begin standing on a resistance band, holding a handle in each hand. Stand with both feet in the middle of the band for more resistance, or one foot to lighten the resistance. With palms facing up, bend elbows and lift forearms in front of you to waist height. Keeping elbows glued to sides, rotate shoulders outward and squeeze shoulder blades together, forearms moving outward. Bring shoulders back to neutral and forearms back in front of you.
Upright Row to Extension
Strengthens your shoulders, triceps, and core!
Begin standing on a resistance band, holding a handle in each hand. Stand with both feet in the middle of the band for more resistance, or one foot to lighten the resistance. With arms down by sides, palms facing behind you, pull elbows up, hands coming to chest height. Then, extend arms out to the sides. Re-bend elbows to bring hands back to shoulders, then lower arms back down in front of you.