Arms & Chest. Save me!!!

Hi Guys! I have a quickie arms class for you! Takes about 15 minutes!

You will need a medicine ball, stability ball and a set of dumbbells.

• Push-ups - This set of push ups is going to be done using the medicine ball. Start by having the ball under your right hand, left hand on the floor / mat. Do 12 - 16 push ups. We did 16. After you get that set switch! Place the ball under your left hand and right hand on the mat. Do 12 - 16 push up"s. THEY WILL BE GROANING!
  Then REPEAT THE WHOLE THING!! :) OUCH!
  If this is too hard for participants they can always have both hands on the floor. Make sure to tell them they can do a modified push up (on their kees)
• Laying on a stability ball you are going to do the following:
  • Chest Press 16X
  • Chest Flies 16X
  • Tricep Extension (aka skull crushers) 16X
  • Make sure you have a heavier set of dumbbells here. You are going to go through this 3X! Remind them to keep their butts lifted while on the ball. Just the upper part of their back should be on the ball
• Tricep Dips using the stability ball! This is an awesome one!
  Balance yourself on the ball. Feet flat on the floor ball is behind you, hand on the ball. Lift and lower yourself into a tricep dip. Do this 16X (you can always do these on the floor or a step too)
• Concentration curls - sitting on the stability ball 16X
• Tricep Dips using the stability ball 16X
• Concentration curls - sitting on the stability ball 16X

Make sure to really stretch out when you are done!

Email with questions! =)

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