UPPER BODY TONE-UP! 7 5 bicep curls 5 neutral grip bent over rows 5 alternating bicep curls 10-second bicep stretch REST DAY

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1 WEEK 1: BICEPS TONE-UP! bicep curls 5 bicep curls WEEK 2: TRICEPS AND FOREARMS seated wrist curls (each arm) 5 triceps kick-backs 10-second triceps stretch 5 triceps kick-backs 5 seated wrist curls, each arm 10-second wrist extension 5 triceps kick-backs 5 seated wrist curls, each arm 10-second triceps stretch 10 triceps kick-backs 10 triceps kick-backs 10 seated wrist curls, each arm 10-second wrist extension 10 chair dips 10 triceps kick-backs 5 seated curls, each arm 10-second triceps stretch

2 TONE-UP! WEEK 3: SHOULDERS AND CHEST front raises 5 floor presses 5 overhead presses 5 floor presses 10-second shoulder stretch 5 lateral raises 5 front raises 5 floor presses 5 overhead presses 10-second chest stretch 10 front raises 10 overhead presses 10-second shoulder stretch 10 front raises 10 overhead presses 10-second chest stretch 20 5 overhead presses 10-second chest stretch overhead presses 10-second shoulder stretch 22 WEEK 4: PUSH-UPS front raises 10 overhead raises 10-second chest stretch 3 push-ups Repeat 4 times 3 push-ups Repeat 5 times Repeat 3 times 1 1

3 TONE-UP! IMPORTANCE OF ARMS AND SHOULDERS EXERCISES: Your arms and shoulders are constantly moving - pulling, pressing and lifting. Strength training increases flexibility so you can perform these movements properly and stay injury free. (Isolates the bicep muscles) Position: Standing or sitting, hold a dumbbell in each hand with arms by your side. Motion: Raise your hands up to shoulder height by bending from the elbow. Slowly lower down to start position. Bicep Curls: (Works the bicep to assist other muscles in this pulling motion) Position: Standing or sitting, hold a dumbbell in each hand with palms facing and thumbs forward, bend slightly forward at the hip. Extend arms forward. Motion: Bring the arms in towards the body by bending at the elbow. Slowly return to start position. Neutral Grip Bent Over Rows: (Isolates the bicep muscles) Position: Standing or sitting, hold a dumbbell in each hand with arms by your side. Motion: Raise one hand up to shoulder height by bending from the elbow. Slowly lower down to start position and repeat on other side. Alternating Bicep Curls: (Stretches the bicep muscles) Position: Standing or sitting, place your hands behind your back and interlock your fingers so that the palms are facing the body. Motion: Slowly raise your arms upward. Hold 10 seconds. Bicep Stretch:

4 TONE-UP! (Strengthens triceps muscle) Position: Stand with back of chair behind you for support, place hands on chair back, palms down. Extend legs straight in front. Motion: Slowly lower body so top of arms are parallel to the ground and elbows are pointing out. Then use arms to push body back to start position. Chair Dips: TRICEPS AND FOREARMS (Strengthens forearm muscles) Position: Sit with forearms and hands resting lightly on thighs and palms facing upward with a dumbbell in each hand. Motion: Flex wrist upward and return back to the starting position. Seated Wrist Curls: Triceps Stretch: Wrist extension (Strengthens triceps muscle) Position: Slightly bend forward with back straight, knees soft. Hold a dumbbell in each hand at chest level, knuckles facing out. Motion: Move hands backwards, bending at the elbow joint only. Tricep Kick-back: Position: Stand with one arm overhead, bend at elbow so palm rests on back. Motion: Grab bent elbow with other hand and gently push down. Hold for 10 seconds, switch sides. (Stretches forearm muscle) Position: Hold one arm straight out in front, palms facing up. Motion: Use the other hand to gently press down the fingers of the extended hand. Hold for 10 seconds, switch sides.

5 TONE-UP! (Strengthens the anterior (front) shoulder muscles) Position: Stand holding a dumbbell in each hand in front of your body, resting on thighs. Motion: With straight arms, raise the dumbbells upward to shoulder height. Slowly lower to the start position. Front Raise: SHOULDERS AND CHEST Overhead Press: (Strengthens all the muscles of the shoulder) Position: Stand or sit holding a dumbbell in each hand at shoulder height, fingers facing forward. Motion: Extend both arms overhead to full extension. Slowly lower to start position. Lateral Raise: (strengthens the medial (middle) shoulder muscles) Position: Stand holding a dumbbell in each hand to your sides. Motion: With straight arms, raise the dumbbells out/laterally until they are shoulder height. Slowly lower to the start position. (Strengthens the chest muscles) Position: Lay on the floor with feet wider then hip width, knees bent and a dumbbell in each hand at chest level, fingers facing forward. Motion: Extend the dumbbells upward till arms are straight, but elbow is not overextended and slowly lower back to start position. Floor Press:

6 TONE-UP! SHOULDERS AND CHEST CONT. Position: Stand and bring one arm across the body at chest level. Use other arm to press against the body. Motion: Hold stretch for 10 seconds, switch sides. Shoulder Stretch: STRENGTH AND CARDIO Squat Thrust: (Works the arms and shoulders with cardio benefits.) Position and motion: Start standing then squat down with your arms outside your legs and your hands on the floor. Kick your feet backwards until you are in the push up position with hands flat on floor and back straight. Without pausing, jump your feet forward between your hands and stand up. Position: Stand near wall with one arm extended behind, hand should be level with shoulder. Press palm against wall. Motion: Bring foot on opposite side forward and lean slightly. Hold stretch for 10 seconds. Chest Stretch:

7 TONE-UP! Position: Start with knees on ground, hands a little wider then shoulder width, elbows at a 45 degree angle. Motion: Slowly lower your body to the ground keeping your body in a straight line from the shoulders, back and hips. Push your body upward, so that the arms are fully extended. Slowly lower back to start position. Modified or Beginner s Push-Up: PUSH-UP Advanced Push-Up Position: Start on floor with hands slightly wider than shoulders. Raise up onto toes balancing on hands and toes. Keep body in a straight line from head to toe without sagging in the middle or arching back. Feet can be close together or a bit wider depending upon what is most comfortable for you. Motion: Contract your abs and tighten your core by pulling belly button toward spine. Slowly bend elbows and lower until elbows are at a 90 degree angle. Return to start.