Jen's Fitness Tips » Upper Body http://jensfitnesstips.com Daily Fitness Tips, Tricks and Secrets Mon, 12 Apr 2010 21:57:03 +0000 http://wordpress.org/?v=2.9.2 en hourly 1 Tip #78: Tricep Dumbbell Kickbacks http://jensfitnesstips.com/tip-78-tricep-dumbbell-kickbacks/ http://jensfitnesstips.com/tip-78-tricep-dumbbell-kickbacks/ #comments Sun, 11 Apr 2010 18:53:38 +0000 Jen http://jensfitnesstips.com/?p=1583 Firm up jiggly arm fat with tricep dumbbell kickbacks!!  Tone those triceps!  No more loose skin.  No more cellulite.  No more extra fat.  No more!!  Turn loose skin, cellulite, and extra fat into firm and fit with this great tricep dumbbell kickback workout!  You’ll want to go ahead and grab a pair of dumbbells (5-10 pounds depending on your preference and comfort).  So lets get toning!!  Start in a standing position.  Lean over to 45 degrees from the hips keeping the back straight and relaxed.  Bend at the knees slightly to prevent back strain.  With your weights in hand, bend arms at the elbow.  From here, kickback by extending both arms back until they are straight.  Hold for a moment to give the tricpes a nice squeeze.  Then, release the dumbbells to the starting position.  Feel those tricep muscles firming up!  Trim the back of the arms with tricep dumbbell kickbacks!

Now try it!  Get into the correct position.  Kickback using the triceps for 2 counts and back to the start for 2 counts.  Do this 20 times.  Complete 3 sets.  Really extend those arms back giving those triceps a good squeeze.  Feel the burn and get results fast doing this tricep dumbbel kickbacks!

Add this to your upper body workout.  Trim and tone those triceps!!

Arms firming up yet as you do tricep dumbbell kickbacks?!

This is the 11th day of the 100 push up challenge!  See definition yet?  Upper body firming up?  Seeing a difference?  If you haven’t started, join today!  I’m doing this challenge all through April right along with you!  I’ve done 40 push ups so far today!  60 to go!  Lets get fit together!  Check it out!!!

Take care and get fit…Jen :)

]]> http://jensfitnesstips.com/tip-78-tricep-dumbbell-kickbacks/ /feed 1 Tip #73: 100 Push Ups http://jensfitnesstips.com/tip-73-100-push-ups/ http://jensfitnesstips.com/tip-73-100-push-ups/ #comments Thu, 01 Apr 2010 21:54:45 +0000 Jen http://jensfitnesstips.com/?p=1495 Instead of April Fools….April Challenge!  The goal is 100 push ups every single day this month starting today!  Mark your calendars as the start of something great!  Test your body.  Push your body!  Get results!  Feel great!  100 are scary.  But if you do 20 push ups 5 times during the day, it doesn’t sound so hard!  Every one of those 100 push ups needs to have perfect form.  Whether you do girl push ups or the real deal push ups, your upper body will have a super workout!  Lay down on the floor face down.  Bend arms and place your hands beside your chest.  Push up.  Keep the back flat, butt tucked, and belly tight!  Release back down just 2 inches of the floor and back up you go!  Every single push up needs to be like that!  You can do it!  Do something challenging!  Fight flab and get fit with 100 push ups!

Now try it!  Get into position.  Watch your form.  Spread your push ups throughout the day.  Push up for 2 counts and back down for 2 counts.  Every day, complete 100 push ups!  Challenge yourself this month with 100 push ups!

Add this to your upper body workout for the month of April!  Start today!

You aren’t alone in this challenge…I’m doing it as well!!  I’m really excited for this challenge.  Share your progress!  Lets get fit together this month.  Look forward to your thoughts!! 

Take care and get fit…Jen :)

]]> http://jensfitnesstips.com/tip-73-100-push-ups/ /feed 13 Tip #68: Pull Up Exercise http://jensfitnesstips.com/tip-68-pull-up-exercise/ http://jensfitnesstips.com/tip-68-pull-up-exercise/ #comments Thu, 25 Mar 2010 18:54:15 +0000 Jen http://jensfitnesstips.com/?p=1422 Want Kelly Ripa arms and shoulders?!  Who doesn’t!!  Does pull ups ring a bell?!  Pulling your own body weight is tough but the benefits are worth it!!  Pull ups will strengthen and sculpt your entire upper body!  This is what you want!  You can do pull ups in the comfort of your own home or at they gym.  So pick a place and get ready to tone your arms, chest, back, and shoulders!  Grab the parallel/pull up bar with your palms facing out or in depending on your comfort level.  Now, use your upper body muscles to pull yourself above the bar.  Release back down and repeat.  Even if you do just one rep, you tore that muscle to give it tone and shape.  Tone up fast with the pull up exercise!

Now try it!  Get into position.  Complete 1 full pull up rep.  Don’t just stop at one.  Keep trying to add on more after each rest period.   Challenge yourself by completing more reps at one time!  Make a goal of 10 complete pull ups in a row.  You can do it!

Add this to your upper body workout.  Find your inner strength with pull ups!

Did you complete 1 rep?!  Feel awesome?!!

Take care and get fit…Jen :)

]]> http://jensfitnesstips.com/tip-68-pull-up-exercise/ /feed 4 Tip #63: Bench Press http://jensfitnesstips.com/tip-63-bench-press/ http://jensfitnesstips.com/tip-63-bench-press/ #comments Thu, 18 Mar 2010 21:59:33 +0000 Jen http://jensfitnesstips.com/?p=1357 Time to tone your upper body!  Does bench press come to mind?!  Does bench press scare you?!  It shouldn’t!  Men and women can do this!  Bench press screams free weights, but free weights add more intensity to your workout which is what you want!  More intensity equals more muscle tone!  Head to the your gym.  Locate that bench press.  Ladies, start out by just lifting the bar.  The bar weight alone ranges from 35-45 pounds.  So start with that!  Work up to more weight later.  Lay down on the bench.  Grab the bar out past your shoulders.  Bring the bar down forming a 90 degree angle with from your elbows to yours arms.  Press up straigthening your arms.  Repeat.  This motion shapes the shoulders, chest, triceps, biceps, and upper back!  Tone your entire upper body with the bench press!

Now try it!  Lay down on the bench.  Check your form.  Start from that 90 degree angle.  Press up for 1-2 counts.  Release back to the start for 1-2 counts.  Do this 8-10 times.  Complete at least 3 sets.  To tone, do more reps less weight.  To build, do less reps more weight.  Challenge yourself today!

Add this to your upper body workout.  Watch your body transform!

Feel the burn?!  Good burn, right?!  Muscles should be on fire! 

Take care and get fit…Jen :)

]]> http://jensfitnesstips.com/tip-63-bench-press/ /feed 4 Tip #58: Chest Press http://jensfitnesstips.com/tip-58-chest-press/ http://jensfitnesstips.com/tip-58-chest-press/ #comments Thu, 11 Mar 2010 16:42:24 +0000 Jen http://jensfitnesstips.com/?p=1282 We must…we must…we must increase the bust!  You know that saying!  There are so many great exercises that targets the chest and shoulders.  Improve you posture with the chest press!  This floor exercise really targets the muscles of the chest and shoulders.  So get ready to look a little more busty and taller with a simple chest press!  Grab a pair of dumbbells between 5-10 pounds.  Lay down face up.  Bend your keeping feet flat on the floor.  With the weights, bend your elbows making a 90 degree angle.  Push and straighten your arms up to the ceiling.  Release back down.  Make sure your back is pressed into the ground to prevent injury.  Squeeze those muscles.  Tone the chest and shoulders up fast with the chest press!

Now try it!  Get into position.  Press up for 2 counts.  Squeeze back down for 2 counts.  Do this 20 times.  Complete at least 3 sets.  Challenge yourself by adding more weight and/or completing more reps.  Shape up the shoulders and carve the chest!

Add this to your upper body workout.  Slim down and tone up now!!

Firming up yet?!  Tell me about it?! 

Take care and get fit…Jen :)

]]> http://jensfitnesstips.com/tip-58-chest-press/ /feed 2 Tip #53: Wii Active Alternating Arm Raises http://jensfitnesstips.com/tip-53-wii-active-alternating-arm-raises/ http://jensfitnesstips.com/tip-53-wii-active-alternating-arm-raises/ #comments Thu, 04 Mar 2010 19:18:05 +0000 Jen http://jensfitnesstips.com/?p=1193 Save some money and purchase the Wii Active!  It’s a great bundle of workouts and exercises.  Please start with the 30 day workout!  You’ll love it!  Wii Active is all about cross training which is perfect for the body.  Your personal trainer will cover cardio, upper body, and lower body.  Lets concentrate on the upper body today.  Turn the TV on.  Grab your controls and resistance band!  Find arm raises or alternating arm raises exercises.  Just follow your trainer!  Step on the resistance band and stand up tall.  Grab the ends of the band and bring level to your shoulders.  With the resistance band in hand, press the right hand up over head.  Switch to the left.  Really work those shoulders and arms with the Wii Active alternating arm raises!

Now try it!  Just follow along with your personal trainer on the Wii Active to get started.  Alternate arms raises.  You will do about 20-24 counts.  Complete 2-3 sets.   Challenge yourself by shortening the resistance band!  Gain strength and tone right now!

Add this exericse to your upper body workout.  Shape up for tank top season!

Feel the burn in your arms yet?!  Tell me about it?!

Take care and get fit…Jen :)

]]> http://jensfitnesstips.com/tip-53-wii-active-alternating-arm-raises/ /feed 6 Olympic Special #9: Skeleton Bosu Ball Back Lift http://jensfitnesstips.com/olympic-special-9-skeleton-bosu-ball-back-lift/ http://jensfitnesstips.com/olympic-special-9-skeleton-bosu-ball-back-lift/ #comments Thu, 25 Feb 2010 22:51:35 +0000 Jen http://jensfitnesstips.com/?p=1119 Thought the luge was scary and exciting…check out the winter sport of skeleton!  Head down an icy track face down at high speeds!  That’s what skeleton athletes do!  Athletes run and jump on their boards sliding down a tunnel of ice navigating with strong bodies.  To hold composure and balance all the way down the hill requires great strength and fitness!  You can see the skeleton runners lift their heads slightly to pilot down the hill.  This takes strong back muscles.  You too have strong back muscles!  Buy a bosu ball!  It’s like a stability ball but cut in half!  Position your midsection and pelvic area on top of the ball.  Keep you arms down by your side.  Lift both the upper body and lower body.  Hold.  Then, pulse with your hands towards your feet.  This really works into that upper back!  Strengthen your back on the bosu ball like you racing down a hill like Olympic skeleton racers!

Now try it!  Get into position on the bosu ball.  Lift and hold for 20 counts.  Pulse for 20 counts.  Rest a few seconds.  Complete 3-4 sets.  The upper body and lower body lifting works especially into those mid to lower back muscles.  The pulsing motion works especially into those upper back muscles.  Challenge yourself by holding the lift longer, pulsing longer, and/or adding a pair of light dumbbells!  Have fun with this!  This is a great back exercise!  No more bra overhang.  Firm up that back!

Watch the Olympics and get inspired!  Add this exercise to your upper body workout!  Get a fit back right now!!

Love this skeleton workout?!  Back getting stronger?!

Take care and get fit…Jen :)

]]> http://jensfitnesstips.com/olympic-special-9-skeleton-bosu-ball-back-lift/ /feed 2 Olympic Special #4: Speed Skating Arm Swing http://jensfitnesstips.com/olympic-special-4-speed-skating-arm-swing/ http://jensfitnesstips.com/olympic-special-4-speed-skating-arm-swing/ #comments Thu, 18 Feb 2010 16:58:12 +0000 Jen http://jensfitnesstips.com/?p=1012 Speed skating is a fun sport to watch!!  The athletes are in superior shape.  Have you seen the size of their legs?!  They workout!  With strong legs, stamina, endurance, fit body, lean arms, and grace, the athletes of speed skating are breath taking to watch.  This sport in itself is a high performance cardio workout, leg workout, and so much more!  They get maximum momentum with each stride of the legs and swing of the arms.  Lets concentrate on those arms!  Stand up tall.  Bend the right arm at the elbow out in front of your body and swing  back behind the body as your straighten your arm.  This is a big movement.  Swing one arm at time.  Remain standing, pick one leg up like you are skating, or side lunge.  Build lean muscular arms like pro speed skaters taking big arms swings!

Now try it!  Make room and crank the music!  With grace, begin swinging the arms back and forth one at time.  Remember to make the move powerful and big.  You are working the biceps, triceps, and shoulders all in one swing!  Swing the arms for 2 minutes.  Rest 20 seconds.  Complete at least 5 sets.  Challenge yourself by swinging the arms faster and/or by adding a pair of light dumbbells.  Test your body and get great results!

Watch the Olympics and get inspired!  Add this exercise to your upper body workout!  Get fit arms right now!!

Love this speed skating workout?!  Cheer for the USA!

Take care and get fit…Jen :)

]]> http://jensfitnesstips.com/olympic-special-4-speed-skating-arm-swing/ /feed 6 Tip #48: Half Point Bicep Curl Extension http://jensfitnesstips.com/tip-48-half-point-bicep-curl-extension/ http://jensfitnesstips.com/tip-48-half-point-bicep-curl-extension/ #comments Thu, 11 Feb 2010 16:49:22 +0000 Jen http://jensfitnesstips.com/?p=916 Curl your way to lean biceps!  The bicep curl is an easy exercise that works into those bicep muscles.  Lets add a variation to the simple bicep curl.  The half point bicep curl extension focuses deep into the bicep for a great workout.  Lets get started.  Grab a pair of dumbbells preferably between 5-10 pounds each.  Stand up straight with legs placed under the shoulders.  Watch your posture.  Tuck in the butt and slightly pull in the abs to protect your lower back.  Relax your shoulders.  Start with the arms down by your side facing the palms out.  Keeping the elbows in towards the wait, curl up half way into a 90 degree position.  From here extend hands out working even deeper into the biceps.  Pull the hand back into the 90 degree position and curl back down.  With two great moves, your biceps will be on fire!  Shape up the arms with the half point bicep curl extension!

Now try it!  Grab your weights!  With correct form, curl up half way for 2 counts and then extend out for 2 counts.  Pull the hands back in for 2 counts and release back down for 2 counts.  Do this 20 times.  Repeat the same exercise going from a 2 count to a 1 count.  This will increase the heart rate and give the muscles a challenge.  Complete 2-3 sets.  Burn those biceps!

Add this exercise to your upper body exercise during the week.  No more flab!

Love this bicep exercise?!  Arms on fire yet?!  Tell me about it?!

Take care and get fit…Jen :)

]]> http://jensfitnesstips.com/tip-48-half-point-bicep-curl-extension/ /feed 4 Tip #43: Tricep Dips http://jensfitnesstips.com/tip-43-tricep-dips/ http://jensfitnesstips.com/tip-43-tricep-dips/ #comments Thu, 04 Feb 2010 17:23:50 +0000 Jen http://jensfitnesstips.com/?p=813 If you’ve tried the tricep toner, lets elevate things now!!  Tricep dips work extra deep into the muscles in the back of arm.  That’s exactly what you want!  For this exercise, use any solid piece that is at least several feet tall like a chair, bench, sofa, desk, etc.  Facing out, place your hands behind you on the edge of the piece you chose.  Stretch out your legs with the feet flat the floor.  Lift the butt.  Keep your upper body straight and tall.  Dip down and push back up using those triceps!  This elevated position allows the triceps to work even harder building strength and muscle tone.  Get sexy and fit arms with tricep dips!

Now try it!  Take position.  Dip down for 2 counts and push back up for 2 counts.  Do this 20 times.  On the last count, hold in the down position for 20 counts.   Complete 3 sets.  Dip as low as you can go!  Challenge yourself by curling the leg in towards the chest for an extra burn in the abs or by lifting the leg straight up for an extra burn in the legs.  Tone those triceps!

Add this exercise to your upper body workout weekly!  Show of your arms!

Triceps on fire yet?!  Love the exercise?! Tell me about it?!

Take care and get fit…Jen :)

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