No gym, no problem...Got bands??

                           Bands the hidden treasure...

So I have to admit that I was lazy for a bit...Yes, it happens!
I was making excuses for not exercising. I'm so used to my weights that the only thing I could think off was no gym, no work out...Until, finally my body demanded that I get off my tushy and move. So guess what I found in my closet? Yes, bands...
So my workouts have become plyo-metrics and band exercises. 


The first exercise is bicep curls with bands. I included the picture as you see, it's the same as bicep curls with weights. Try these instead of weight for a good burn. 3 sets 10-15 reps.

The next exercise is dead lifts with a band. Tie the band on something strong and pull up and down, back flat knees straight. 2 sets of 20 reps.

 I love this one,  it's a squat with a press. This exercise works some of the shoulders, but mainly the legs and bootie.. 2-3 sets 10 reps..

                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                  This baby is good for sexy shoulders. Hold with one leg or two for more resistance. Elbow come up higher than your shoulders. 2 sets of 10 reps, or 15 reps for a good burn.

This is another version of a shoulder exercise, straight up and down movement. For more resistance on the band, open the your legs wider. 

 This next exercise I wasn't able to find it it picture form, so I found this one with the robot model. I tried this exercise first before posting and can I tell you, burn baby burn...It works the thighs, legs, abs. Giving you an awesome workout...

Almost done. This exercise is a goodie, make sure you wrap the band around your feet and pull back with the arms. Keep your elbows up, this works the rear shoulders and the back..Awesome, make sure you go for reps on this one. 4 sets 15 reps...

Last but not least, tie the band around a door or something heavy; squatt down at the same time while pulling arms out. When you stand tucks the arms in. Works the arms, back, legs and butt.

This is a easy exercise but don't fool yourself it gives a good burn. 3 sets 20 reps..

 Enjoy this weeks blog..Make no excuses workout wherever you can. Health is wealth!!!
Angie Castillo Lifestyle Coaching
creatorswelcome@gmail.com

Crazy sexy arms...

Sexy arms for your everyday woman....

Now every lady can create sexy arms from the comfort of your own home. Check this out ladies, sexy, sleek arms...

Most women think that to have a great set of arms all that is necessary is your basic bicep workout. Umm, you need a little more than just that. Follow my arms workout and see results in a shorter amount of time.

Let's begin....

Exercise 1. Biceps

This is your basic bicep curl. The up and down movement will create muscle in the middle part of the arm, overall if this is the only exercise you know stick to it. You can get great results...4 sets of 15 repetitions. 2 times a week for faster results.

  I love this the bicep curl done with bands. Bands are great for women who don't want to put on size just definition. Reps as above...







Exercise 2.  Triceps

    

 Did someone say Kickback??? Yes friends, my old time favorite is called a kickback. I love the cartoon it explain in detail so well. So many people do this exercise wrong. Stick to the cartoon image. It's a straight shot out, Start with the arms folded at the elbow and extent out, returning back to the same position. Keep your arms at all times up. 4 sets of 15 repetitions
Another great triceps exercise is Dips..

Try dips without weights, use your own body weight, simply as the picture shows going up and down, bending from the arms at the elbows. This will not be easy at first, as you will be lifting your own body weight, soon enough though you will need to increase more weight by adding free weights. 

3 sets for 10-15 repetitions.

Exercise 3. Push ups

You just have to love push ups..In the service, in jails and prison, this is the exercise that will never be outdated. Why??? Arms, triceps, shoulders, chest...Need I say more..A push-up is necessary in a arm workout to tie it all in. To have aver all sexy arms...

  

 Also, the best thing about push-ups, they can be done everywhere...On a bench, in your kitchen, on the floor, and for beginners...On your knees. If the basic push-up is too hard at first, get on your knees, no excuses..
3 sets for 10-15 repetitions.







Exercise 4 and 5...Shoulders
So why are shoulders important for arms??. Once again it's great for an overall sexy arm. For most people the bicep will come in quickly the little cuts in the back of the arms are formed when you focus on shoulders and triceps together. These two variations of shoulder exercises are ideal. Shoulders can also be done separately on a day just by themselves. If you are short on time add these two for 2 sets and 15 reps. Your arms should be tired by now so you won't need a lot.

Thanks for taking the time to read this week's blog...

Angie Castillo

Life style Coaching

creatorswelcome@gmail.com