"Raise the Roof" to Fabulous Arms...

The holidays are almost here which means cocktail dresses and parties to attend. Why not set a goal for yourself to have your strongest arms and shoulders ever and wear that dress you've been eyeing that will show them off?

NOW is the time to make that happen by doing the following exercises 3x/week. You need three items: 5-10 pound weights, a chair or coffee table and YOU. Before starting any of the exercises make sure to roll your shoulders back, keep your belly button held in and relax your knees.

Favorite Shoulder Circuit-
Take one 5 lb. weight in each hand, with your elbows outside your shoulders and arms at 90 degrees. Feel as if your back is flat against a wall. Push your arms up overhead to an overhead press, slowly bring them down to starting position with elbows parallel to shoulders and do a chest press. With the chest press, squeeze your elbows together in front of your face, elbows level with shoulders. When bringing your elbows back to starting position, squeeze your scapula together. Repeat for 3 minutes.

90 Degree Arms
Stand with your feet shoulder width apart, knees bent to almost 90 degrees and back straight. Hold your heavier weights in each hand and create two 90 degree angles' with your arms, palms facing you. While squatting, raise your hands in the 90 degree angle until your palms are above your head and your eyes see your elbow. Slowly come back to starting position, engaging your shoulders along the way. Do 3 sets/15-18 repetitions.

Mr. Miagi Wax On-Wax Off
Stand with feet shoulder width apart, knees relaxed, shoulders back, elbows by waist and palms holding 5 or 10 pound weights facing away from your body. Think Mr. Miagi from Karate Kid, "Wax on, wax off". Bring your right arm towards the mid line of your body drawing a circle, follow with your left arm drawing a circle to the mid line of your body. Bring your right arm away from your body, followed by your left arm. To make the exercise more challenging, stand on one foot for 30 seconds and rotate to the other foot. Repeat for 3 minutes.

Raise the Roof Dips
Remember "raising the roof" in high school, now you will do so to get stronger arms. Start in dip position - sit on your chair or coffee table, walk your feet in front of you to a 90 degree angle of knees over ankles, hands are beside your bum. Keeping elbows and shoulders back, drop to a dip position. Upon returning to starting position bring one hand off the chair to "raise the roof", in other words reaching towards the sky with a little push of your wrist. Return hand, drop to a dip, return to starting position with other hand "raising the roof". You can get crazy and after "raising the roof" do a jack with your legs. Repeat for 3 minutes.



As the Baby Boot Camp Leadership Coach, owner of Baby Boot Camp Portland & Beaverton Metro, and Co-Owner of POWER Outdoor Fitness Inc. , Erin finds ways to help develop a greater sense of self esteem and confidence through exercise. She has a BS in Kinesiology, is an ACE Certified Personal Trainer, and Fit To Deliver Pre and Postnatal Certified Trainer. To reach Erin, please email erin.shirey@babybootcamp.com or erin@poweroutdoorfitness.com .