April 19th...Sexy Arms for Summer!

Well, now that I'm a good 14 years into the Fitness Industry, I'd have to say I have a good selection of exercises under my belt.  Trends come and go, and new "tweeks" are added to the old exercises to spice them up. Boot Campers, can you think of how many different kinds of lunges we have done...I know one of your favorites was the "lateral hoping" lunges we did this week, tee hee.  I came across this shoulder exercise again, in the P90X-2 and forgot how awesome it was.  Why I like it, cause it hits the shoulders hard, if you want fab shoulders for summer, this is the exercise.  Plus it gently stretches out the muscles in the upper back as you transition from one direction to the other.  Give it a try!

 Step 1) Stand with palms facing outward.

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 Step 2) Keep arms straight and lift up to the outside...DO NOT LIFT PAST SHOULDER HEIGHT.

 Step 3) Bring arms together, pause at the top.

 Step 4) Drop down arms fully to your sides. Now you are complete in the FORWARD direction...repeat in REVERSE now!

 Step 5) Bring arms back straight up.

 Step 6) Arms straight out to the side, don't forget to smile!!!

Step 7) And back down to start position...that is 1 rep.  
NOTES: Stand feet shoulder width apart, chest up and keep arms straight through out...if you can't, then the weight is TOO HEAVY. Move through each transitions slowly.  Do not use heavy weights here, start light 3-5lbs. and add Reps 8-15, before weights...this will keep your shoulder/back healthy and injury free.


FOOD DIARY:
7am-coffee.
8am-Banana and 1 protein pancake.
9:15am-My workout.
10:30am-2 eggs mixed w. veggies and 2 pieces turkey bacon...and yes 1 choco chip cookie.
1:30pm-1/2 cup Greek yogurt w. 1 tblsp dried cranberries.
4pm-1 turkey pepperoni and 1 chic pea cookie and 1 small piece cheese.
4:45pm-Teach Crossfit Boot Camp.
6:30pm-4 pork skewers, 1/2 potatoe, 2 cups spinach salad w. 1 orange.
8:45pm-1/2 cup berries w 1 scoop Greek yogurt and 10 chocolate chips;)