It is getting warmer in Florida which means that long sleeves and cardigans are being swapped for tank tops and tees. This new wardrobe has left my arms at the center of a great many workouts recently, but one of my new favorites is this 10-minute arm workout that uses ballet and yoga for some serious toning. Thinking back, the time when my arms were the most toned was when I was in ballet. Ballet dancers get some serious guns from having to hold their arms up so much. Seriously, watch a ballet performance and count how many seconds their arms are parallel to the ground or higher. These ladies and gents are machines with arm muscles that could rival my legs!
The second best arm workout that also works the shoulders and back would have to be yoga, hands down. Yoga is great at elongating those triceps and biceps while giving them a massive workout that can also increase the heart rate. This workout combines the two in my new favorite form of toning fusion. You can do one set, or more, depending on the length and intesity of the workout you desire.
To complete the workout, do each move for one minute or 30-seconds per side.
This site gives an overview of all the different arm and leg ballet positions required for this workout.
Works: Triceps, biceps, shoulders, upper back, and core
Complete as many sun salutations as possible in one minute. Be sure to breathe in, raising arms above the head, exhale to a forward fold, inhale up, exhale and jump back to plank pose, inhale for chaturanga (take your time here and complete two inhales and exhales), on the second exhale move back to upward facing dog, exhale, then go to downward facing dog. Complete 4-6 Sun Salutations in 2-minutes.
Down Dog/Chatarunga
Works: The triceps, shoulders, and core
After the last Sun Salutation, begin going between downward facing dog and chaturanga, again, holding in lowered chaturanga for two breaths before moving to upward facing dog. Be sure to keep the back straight and elbows back with arms tight to your body for chaturanga. For up dog, only the tops of the feet and the palms should be on the floor. Legs should be active and the back should arch backwards so you are trying to see the wall behind you. Arms can be bents and shoulders should be down. Try to keep as much of the curve in the back from up dog to downward facing dog. Exhale and go directly from down dog to your next chaturanga. Complete four Sun Salutations before continuing.
Goddess Pose with Extended Arms
Works: Shoulders, upper back, triceps, biceps, lower arms, core, and upper legs
Goddess pose is a bit like seconds position plie. Stand with legs shoulder width apart and feet rotated outward about 45-90 degrees. Bend knees 90 degrees, making sure that the back is straight, bum is in, and shoulders are down. Now comes the ballet portion... Extend arms outward into second position, making sure to keep elbows up. The goal is to hold this for the complete minute. If your arms need a break, move them to first position for 5-seconds, then back to second. Stay in goddess for the entire minute.
Fourth Position Leg Extension
Works: Shoulders, biceps, core, bum, and legs
Start in fourth position with the right leg in front with legs straight and arms in first position. Bend legs, then straighten, extending the the back leg behind you with a pointed foot and simultaneously moving arms to fourth position with the right arm forward and the left arm to the side. Return to starting and continue this for 30-seconds before alternating sides.
Plank with Alternating Fifth Position
Works: Everything. Just, everything.
This one is a workout all on it's own! Get into plank position (advanced) or lowered plank (intermediate) with arms directly below shoulders, back straight, and shoulders down. Slowly lift the right arm off the ground into fifth position. The arm should be in line with the head and parallel to the floor. Hold, then lower back to starting. Continue alternating arms for 1-minute. To really increase the workout, try lifting the opposite leg at the same time.
First to Second Position
Works: Intercostals, upper back, shoulders, biceps, and triceps
Stand with feet hip width apart in second position and arms in first position with shoulders down, neck elongated, and elbows up. Slowly flow from first position to second position with the arms. Continue alternating between first and second position, holding each for 2-5 seconds. The legs can either be bent or straight, depending on your preference.
Do this once more, leaving out the first four Sun Salutations.
