Walking with Hand Weights

Alright all you, "heavy lifting is the only way change your body" people.

Get ready to start screaming.

I believe that all weight lifting techniques, including many, many reps of little to no weight, have merit. Different body types respond to different types of training. And perhaps the best approach, is a multi-disciplinary, varied one!

That being said, I used to be dead set against walking with hand weights. I felt it compromised the joints - and in some people, it may.

However, if you are relatively fit, especially in the "core," then walking with hand weights may be a viable progression for you. The dumbbells add extra "weight" which results in more calorie burn and if you work your arms in multi-planar movements can tone and shape stubborn arms.

Try using a set of one or two pound dumbbells to work various arm movements while you are walking. Here are some ideas:

1. Pump arms bent 90 degrees back and forth
2. Straight arm lifts - with arms hanging straight at sides lift one or both arms straight up toward the ears as your shoulder allows.
3. Bent or straight arm lateral raise
4. Drum beats - use the weights like drum sticks and beat to a rhythm for "air drumming"
5. Triceps kick backs

Try adding dumbbell walking into your routine on non-consecutive days for great
results!

Purchase light dumbbells from: http://amazon.com

(image from amazon.com)

Ultimate Body Press

Working out at home using little or no equipment creates an amazing physique, but it is often challenging to work fundamental exercises like dips and to directly work the large muscles of your back.

The Ultimate Body Press solves that issue!

Constructed of four pieces of steel that are easily assembled, the Ultimate Body Press is the ideal solution for performing body weight dips and full body rows.

The height of the machine makes it a great option for women to learn an empowering exercise like the dip which works the chest and triceps, because you can begin by placing both feet on the ground, then move to one foot and eventually work up to the full dip.

The body weight row is a great way to work the opposing muscles of the back and biceps without having to have the strength to do a full pull up, yet this exercise will help you get on your way there!

Both exercises work the core muscles as well, especially when you pay attention to engaging your abs and stablizing with your low back.

Accessories like attachable resistance bands and push up rings are available for the aparatus to make the machine a total body device.

Learn more and purchase here: http://ultimatebodypress.com



(image from: ultimatebodypress.com)

Uth Pluthi - arm and core strength

It is not impossible to do this pose - so don't even go there!!

Uth Pluthi is an amazing yoga pose to add into your fitness routine.

It simultaneously strengthens and tones the arms and core, while making the practioner stay calm and focused in a challenging position.

Pictured above, you fold your legs into lotus (or half lotus or just cross legged) and place your hands flat on the ground a little forward of your hips. Spread your fingers wide and press your entire palm into the ground.

Depress your shoulders, tighten your core, pull your navel into your spine and lift your thighs, shins and feet upwards. Try holding this for five breaths.

Then lower down and take five breaths.

Repeat five times, taking more rest in between lifts if needed.

Work up to holding uth pluthi for 10 full breaths.

Your abs and arms will be ripped and thank you for it.

(photo from: purpleyoga.com)