If you’re constantly on the go like Tash and Dev, no need to worry. “We challenge our upper bodies with resistance bands or body weight, so we can do the moves even if we can’t get to a gym,” says Dev. These moves can be done anytime, anywhere to work your arms. Try them below.
OK. Here’s what you need to know about this workout:
YOU’LL NEED A resistance band and a sturdy household chair. (But heads up — if you don’t have a resistance band, we’ll offer some modifications below, don’t sweat it.)
DO 2 sets of 10 reps for each move.
And here are step-by-step instructions for how to do the moves!
1. WIDE-ARM PUSH-UP
Start in a high plank with palms wider than shoulders, knees on floor, ankles crossed. Slowly lower chest to floor, then push back up to start for 1 rep. Do 2 sets of 10 reps.
2. BUNGEE CURL
Kneel on floor with a resistance band looped under knees, holding opposite end in hands at thigh level. Slowly lift hands until elbows are bent 90 degrees, keeping them close to body. Pause; lower slowly for 1 rep. Do 2 sets of 10 reps.
Don’t have a resistance band? That’s totally fine! Instead of the bungee curl, do narrow-width push-ups instead. Get into push-up position with hands no more than two inches apart — your fingers should form a sort of diamond shape. Inhale and lower toward ground, keeping elbows close to sides. Exhale as you push back to start for 1 rep. Do 2 sets of 15 reps.
3. CHAIR DIP
Sit on a sturdy chair, hands on edge of seat shoulder-width apart. Straighten arms to lift yourself off chair, legs extended. Lower to floor until elbows are bent 90 degrees. Push back up for 1 rep. Do 2 sets of 10 reps.
4. ARM ZINGER
Stand with a resistance band behind lower back, holding ends with palms at hips. Keep torso still and extend right arm out to side. Pause; slowly bend elbow for 1 rep. Do 10 reps; repeat on opposite side. Do 2 sets.
No resistance band? No problemo! Replace the arm zinger with some plank up-downs. Start in plank position. Lower to forearm on right, then same on left. Return to starting position one arm at a time. Continue for 30 seconds for 1 set. Rest for 30 seconds. Do 3 sets
Source : www.self.com