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Author: admin, 05.02.2015
Start by standing in front of a stability ball (back facing ball) and putting your left foot on top of the ball.
Contract your abdominal muscles (drawing your belly button in towards your spine), bend your right knee and lunge.
Extend your arms straight out above your head, and hold the dumbbells so that the palms of your hands are facing each other. Without moving your upper arms, slowly and with control bend your elbows, lowering the dumbbells until your forearms are beyond parallel to the floor.
Place the stability ball against a wall, stand about a foot in front of it and rest your lower back against the ball, hands on hips.
With control, raise your head and shoulders off the floor and simultaneously bring your knees to your chest.


Grasp a dumbbell in your right hand and stand with your left leg in front of your right leg. Straighten your right arm and move it backwards, keeping your elbow in line with your body. Assume the standard push-up position, with your arms straight and hands underneath your shoulders.
The great news about workouts that target the arms and shoulders is that you’ll see results very quickly. Keeping your arm slightly bent, slowly and with control raise the dumbbell up and out to your side until your upper arm is about parallel with your torso. Push your weight into your heels to keep your hips raised and glutes engaged during the move.


Because your shoulders and upper back tend to have less body fat compared to other areas of the body, you’ll get the toned, defined look you’re working for much more easily.
If you are completing the weight loss bootcamp, perform this workout once a week, if you’re not, then 2 to 3 times a week on non-consecutive days. Your hands should be positioned under shoulders; and your feet slightly wider than hip-width apart.
Just want to say Thank you for what you’re doing and hope all other women out there appreciate what you are doing.



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