Exercise Archives

3 Simple Moves for an Effective At-Home Workout

Written by Kara Hamada - Posted on 3 February 2017

3 Simple Moves for an Effective At-Home Workout

Stepping outside the gym and working out at home can be a reinvigorating way to shake up your fitness routine. It can also be an easy solution for those struggling to find the time to get outside the house for their daily dose of exercise.

For an effective at-home workout, all you need are some free weights, a couple of resistance bands, a medicine/stability ball, and you’re set! Here are my top three moves for an amazing at-home workout:

1. Tricep Dips Utilizing Coffee Table

Your tricep muscle is the muscle on the back of your arm closest to your shoulder. You can assist your tricep dips by putting more pressure on your feet, therefore decreasing the weight bearing on your arms.

Start with your hands shoulder width apart, while sitting on the edge of the coffee table. Your legs should be bent at 90 degree angles. Slide off the table, keeping your back against the table as you lower yourself down and push your way back up. Complete three sets of 12-15 reps.

This video by LIVESTRONG show how to perform proper tricep dips.

2. Band Pull Aparts

Resistance bands are an easy and cost-effective way to spice up your workout. They are also easy to store, allow you to do a full body workout, and are easy to travel with.

Start in a standing position, legs shoulder width apart, knees slightly bent. Grasp the resistance band a little wider than shoulder width and raise your arms till they are in line with your body. You’ll feel resistance as you pull the band apart. Practice 3 sets of 12 – 15 reps.

To make this exercise harder, hold the band less than shoulder width apart or double up on bands.

3. Chest Press on Stability Ball

This exercise uses a stability ball and two dumbbells. A stability ball is a great addition to your workout, as your core and legs will need to work harder to maintain your balance.

Sitting on the stability ball, holding two dumbbells. Slowly walk your way out until you are lying on the stability ball, with your upper/mid back resting comfortably. Ensure your neck is being supported on the ball as well. Keep your glutes contracted and your body as straight as possible as you push the dumbbells up and above your chest into a press. Slowly, bring your arms back to the starting point, and then repeat. Go through 3 sets of 8–12 reps.

This video by Jillian Michaels demonstrates how to perform this exercise properly.

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The BMI Debate: What to Know

Written by Leigh Matthews - Posted on 18 January 2017

The BMI Debate: What to Know

What do a svelte, health-conscious athlete and a sedentary person weighing 200 lbs have in common? A high body mass index (or BMI).

This is no joke; athletes, fitness fanatics and those who are considered overweight or morbidly obese often have a similar BMI. You might find this surprising, but the real surprise should be that we’re still using this method to measure individual health.

The BMI debate rages on, so let’s find out what this calculation really measures and why we should take BMI with a pinch of (low-sodium) salt.

What Is BMI?

BMI was invented way back in the 19th Century by Adolphe Quetelet, a Belgian astronomer, mathematician, statistician, and sociologist. Quetelet wanted to devise a way to measure obesity in a population, and thus the body mass index was born.

The BMI is calculated by taking a person’s weight and comparing it to their height squared. Like this:

A person who is 5’10” and weighs 200 lbs has a BMI of 28.7
A person who is 175 cm tall and weighs 65 kg has a BMI of 21.2.

These measurements put the first individual in the category of “overweight” and the second in the “normal” weight category.

Typically, BMI is classified into four groups:

Underweight = <18.5
Normal weight = 18.5–24.9
Overweight = 25–29.9
Obesity = BMI of 30 or greater

Problems with the BMI

The measurement fails to account for the degree to which fat, bone mass, and muscle contribute to overall body mass. Bones and muscle are denser than fat, so a person with strong bones and a good amount of muscle mass may have a similar BMI to someone with more porous bones and a high degree of body fat.

The bluntness of this tool has been noted time and again by physicians and others working in public health. BMI can be useful for measuring population health as it is unlikely that a high average BMI can be attributed to an incredibly toned and muscular population with strong bones. When it comes to individuals, however, BMI is largely unhelpful, so why is it so popular?

The easy answer, of course, is that the calculation is relatively simple and easy to figure out.

Confused Logic and the BMI

The BMI is uni-directional. This means that a person with a lot of body fat will probably have a high BMI, but that a person with a high BMI does not necessarily have a lot of body fat. At best, the tool is descriptive of something you probably already know. At worst, it’s thoroughly misleading and lazy.

Again, a high BMI could mean that an individual is overweight or obese. It could also mean that a person is fit and healthy, with plenty of muscle mass, strong bones, and little fat. Conversely, a person could have a low BMI because they are largely sedentary, have low muscle and bone mass, and/or are sick, but have a fairly high proportion of body fat.

Even the best-intentioned health authorities fall prey to the twisted logic of the BMI. The US Centers for Disease Control noted that “the BMI is a reliable indicator of body fatness for people.

So, what can we use instead of BMI as a fairly robust and simple measure of health?

Alternative to the BMI

A better option is waist measurement (because central adiposity is highly correlated with poor health) and your waist to height ratio. Recommended waist sizes are as follows (and will vary for people of European, Asian, Indian, and African-American descent):

No more than 39 or 40 inches for men
No more than 34 or 35 inches for women.

To measure your waist, place a tape measure around the top of your hip bones at your lower back and around to the belly button.

For waist to height ratio, the aim is to have a waist circumference that is less than half of your height (i.e., 0.5). For example: if a person is 177.8 cm tall (around 5’10”), weighs 200 lbs, and has a waist size of 80 cm (around 31.5″) their BMI would be 28.7 and put them at the upper end of the overweight category. However, their waist-to-height ratio would 0.45, which is under the recommended 0.5 ratio.

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Why You Need to Give Jumping Rope a Try

Written by Kara Hamada - Posted on 12 January 2017

Why You Need to Give Jumping Rope a Try If you’re looking for a fun way to boost your cardio and get your heart beating, look no further than jump roping! This exercise, known as play in our childhood, is wildly overlooked as an amazing form of fitness. And, adding jump rope into your fitness routine will cost you less than $20!

So what are you waiting for? It’s time to jump in!

Choosing the Right Jump Rope

Here are a few tips to select the jump rope that’s right for you:

Novice jump roper? Aim for a rope that is slightly heavier, like a beaded rope.
Avid jump roper? Pick a coated rope with light-weight handles.
For extra upper body resistance, select a rope with weighted handles.
Stand on the rope and make sure the handles reach all the way to your under arms. This ensures the rope is long enough for you to jump comfortably with.

3 Awesome Benefits of Jumping Rope

1. A Workout for Arms, Legs, and Your Upper Body

Jumping rope tones and tightens both your arms and legs, and the circular motion your arms go through the entire time you are jumping is great for your upper body.

2. Burns a Lot of Calories in a Short Amount of Time

Jumping rope is an aerobic workout that burns a ton of calories in a short amount of time.It’s unlikely you will be able to jump rope for longer than 15 minutes. As a general understanding, jumping rope for 5 minutes straight can be the equivalent of running over 3 miles, which is fantastic as it’s unlikely you’d be able to jump for more than 15 minutes.

3. Perfect for Traveling

A jump rope is perfect for travelling! It’s lightweight, can fit into any luggage compartment, and you can find somewhere to jump almost anywhere.

2 Different Jump Rope Styles to Try

There are a lot of other ways to jazz up your jump rope routine. Here are a two of my favorite ways to jump rope:

1. The “Normal” Way

This way is exactly what you think of when jumping rope comes to mind. You stay in one place, feet together, jumping up and down. Some people prefer to interchange their legs instead of jumping with their feet together.

In the beginning, you’ll notice your heart rate will skyrocket as you jump. As your body gets used to the movement, you’ll notice that your heart rate won’t spike as high and will fall back to normal quicker during rest periods.

2. Jumping and Moving

Who says that you need to stay in one spot while jumping rope? A fun way to spice things up is to move forward while jumping. Start in one spot, then with interchanging feet instead of jumping up – jump forward! You can move 5–10 hops forward on the same foot, then turn around and hop back on the opposite foot.

You can also try variations of hops like side-to-side hops and front-to-back hops.

Monitoring Your Heart Rate

As noted above, jumping rope is a highly aerobic exercise. As such, it’s a good idea to keep track of your heart rate during this exercise. Here’s how:

Take 220 minus your age to determine your maximum heart rate. Take your pulse for 6 seconds and tack on a “0”. That is a general guideline for your heart rate at that moment. For example, if you take your pulse after jumping rope for 1 minute and it is 18, adding on a zero would be 180.

For more information on your heart rate and general age guidelines, visit The American Heart Association.

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How to Avoid the Dreaded Winter Workout Slump

Written by Kara Hamada - Posted on 15 December 2016

How to Avoid the Dreaded Winter Workout Slump

It can be hard to gear ourselves up to work out in the winter. As the colder, shorter days begin, we cozy down, and the inspiration to get outside or head to the gym can dwindle. Before we know it, we often find ourselves in the midst of a winter workout slump.

Here’s a three-step plan to help you avoid the dreaded winter workout slump:

1. Set Yourself a Goal

When it comes to motivation, setting goals can help keep you on track. The trick to achieving your goals is to set ones that are realistic and attainable.

Some examples of great starter goals are:

A complete workout for an hour every other day
Move your body for at least 30 minutes every day
Get up an hour early to get a workout in before the day starts (this is a great goal for people who know they are hard to motivate after work)

Here’s a trick to help ensure you keep working toward your goal once you’ve set it – post it everywhere! Write it on your bathroom mirror with a dry-erase pen. Write it on a piece of paper and tape it to your refrigerator. Set a daily reminder in your phone. This way, the goal you’re working toward will be right in front of you, every day, motivating you to stick to it.

There are many simple ways to help keep yourself motivated as you work toward achieving your goal. You may have to cycle through a few of them until you find the one that’s the perfect method for you. Here are some different forms you can try:

Make Yourself a Visual Reminder

Many people need to see themselves actually working toward their goal. A simple and effective way to do this is to get a calendar (the old fashion paper kind!) and mark every single day that you stick to your goal.

Reward Yourself

If you have something tangible to work toward – like a new pair of shoes, or a fancy dinner out – it can often be easier to keep yourself focused, as you may feel you’ll have something to physically show for your efforts. This is a great tool for people who have trouble feeling motived by goals they can’t touch or feel.

Find an Accountability Partner

Having someone who holds up accountable to our goals is almost always helpful. Find someone you can trust to periodically check in on your progress, and gently nudge you if you’re getting off track. Even better if you can reciprocate the favor and be their accountability partner too!

2.Try New Indoor Activites

It’s not hard to understand why people don’t love to workout in the cold. But one of the overlooked benefits of winter is the ability to workout indoors and not feel like you’re missing out on a beautiful, warm, and sunny day. It’s the perfect time to try that spin class!

Here are some fun indoor activities:

Pilates
Yoga
Spin
Zumba

3. Track Your Progress

Motivation tends to come easily when you start seeing results. Now that you’re holding yourself accountable, and trying new activities, it’s time to start tracking your progress.

Keep in mind that it takes time to see changes in your body, but if you’re sticking to your goals, after four weeks you should begin to feel some changes. After eight weeks, people close to you, who see you often, are bound to start making comments on how great you look! But, most importantly – you will be feeling amazing, awake, and full of energy, even in the middle of winter!

Don’t let the winter slump suck you in! Stick to these tips and keep on moving throughout the cold months.

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How to Boost Your Endurance: 5 Tips

Written by Patience Lister - Posted on 8 December 2016

How to Boost Your Endurance: 5 Tips

When it comes to athletics, endurance is a personal matter that can be affected by your fitness level, experience, nutrition, and determination. Whether you’re a cardio rookie or a seasoned athlete, here are five tips to help boost your endurance level:

1. Mind over Matter

Some people are capable of pushing their bodies beyond their physical limits while others may be held back by mental barriers. Breaking these barriers through the use of visualization techniques, healthy rewards, and encouraging mantras can help keep your mind focused and motivated.

2. Slow and Steady

Boost your endurance gradually so that your body and mind have time to adapt. When creating your training plan, increase your distance or speed goals in small, steady increments and allocate time for recovery. If you’re a runner, this could be done by adding one additional kilometer to each weekly long run. Similarly, cyclists can plan their routes to gradually incorporate more hills or technical terrain.

3. Training Plan

A personalized training plan documents the steps that you need to take in order to reach your endurance goals. It’s an excellent tool for organizing your workout, and for holding yourself accountable to the goals you set.

Begin by writing a six-week schedule of the workouts that you need to do and stick to it.

4. Fuel for Endurance

As your endurance builds, your body will burn more energy during your longer, more intense workouts. In order to sustain your endurance, you’ll need to fuel it with foods that keep your energy up and blood sugar steady.

Great pre-workout snacks to help provide fuel for your growing endurance include:

Oatmeal
Peanut butter and banana slices on whole grain bread
Greek yoghurt, berries, and chia seeds
Baked sweet potato

And don’t forget to stock-up on *PGX Satisfast Organic Vegan Protein Bars for convenient post-workout recovery with 15 g of organic vegan protein.

5. Respect Your Recovery

Building endurance puts additional stress on your muscles and joints. Allow time for your body to recover between workouts to help avoid injury and support your endurance performance. Make sure your recovery regime includes:

Enough sleep
Scheduled rest days
Good hydration
Regular stretching
Massage

*Drink additional water (8 fl. oz.) after ingesting PGX. If you are taking medications, take one hour prior to or two hours after taking PGX.

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Strength Training for Runners: 5 Basic Moves

Written by Patience Lister - Posted on 2 November 2016

Strength Training For Runners: 5 Basic Moves

Do stronger, more efficient, comfortable runs sound too good to be true? Not at all! These are the benefits of strength training for runners.

Running is a repetitive movement that works specific muscle groups. The right strength training exercises can help even out imbalances between opposing muscles while maintaining your current muscle mass. In other words, your goal is not to bulk up, but to support your running performance.

To get started, here are five basic strength training exercises to do once or twice a week:

1. Planks

Planks work your abs, back, shoulders, glutes, and hips – not to mention your willpower! These core muscles support your upper body as you run and help keep your movements efficient.

As a bonus, the plank is an exercise you can do virtually anywhere, making it an ideal move for people who travel a lot.

Tips:

Begin with 3 sets of 15 second planks, gradually working towards one minute.
Keep your stomach muscles tight when executing this move.

2. Heel Walks

As a runner, your feet, ankles, and shins take a lot of stress. Help keep them strong and reduce your susceptibility to shin splints with heel walks.

Tips:

Begin with 3x 30-second walks, gradually working towards one minute.
Execute the heel walks in bare feet.
Walk in place, not forwards.

3. Lunges

The good ‘ole lunge! Anyone who’s done even the most basic exercise program is familiar with the lunge – and for good reason! Lunges build strength and balance in your quads, hips, and glutes, important muscles for everyone, but particularly for runners.

Tips:

Begin with 3 sets of 5 lunges per leg.
Lower yourself slowly into each lunge.
Keep your forward knee behind your toes.

4. Seated Row With a Resistance Band

Strengthening your middle and upper back muscles can help reduce upper body fatigue during long runs.

Tips:

Begin with 3 sets of 20 reps.
Use a slow, controlled motion.
Keep your back stationary.

4. Nordic Hamstring Exercise

Maintain sturdy hamstrings with diligent eccentric hamstring training [1]. These are exercises where the muscles extend as they contract.

Tips:

Begin gradually with 1x 10 rep session per week
Keep your hands in front to stop your fall forward

After your next strength training session, refuel your muscles with a PGX Satisfast Organic Vegan 15 g Protein Bar.*

*Drink additional water (8 fl. oz.) after ingesting PGX. If you are taking medications, take one hour prior to or two hours after taking PGX.

References:
[1] Thorborg, Kristian. Why Hamstring Eccentrics Are Hamstring Essentials. British Journal of Sports Medicine. 2012; 46:463-465. Web. 4 February 2016.

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How to Start Exercising: 4 Tips for Beginners

Written by Kara Hamada - Posted on 29 September 2016

How to Start Exercising: 4 Tips for Beginners

Making the decision to start exercising is a huge step, one that will help shape your lifestyle, and your future health.* It can also be hugely intimidating, leaving you to wonder, where do I begin?

If you’re new to exercising, one of the most important things to know about getting started is that it’s best to start slow. Easing into a regular workout routine can help prevent injury and shock to your body, due to over-exercising. It also sets the foundation for maintaining healthy workout habits right from day one.

How to Start Exercising

1. Research

There are many effective ways to exercise. You can go solo, or join a class, workout from home, or join a gym – you can can even choose to work out on land, or on water!

Before you settle on how you want to exercise, do a little research on the cost and quality of gyms close by, and whether or not there are any local groups that pique your interest. Here’s a sampling of some of the types programs you may find to join:

Here are a few fun and popular exercise programs you may want to learn more about:

Zumba: A non-choreographed dance workout, that’s super fun and high-energy.
Pilates: A system of exercises done on a mat or using a special machine that focuses on full body strength using your own body weight. There will be a lot of core strengthening.
Yoga: A series of exercises that require holding body positions, while focusing on breathing. There are many types of yoga, such as hot, hatha, power, etc.
Spin/Cycle: Indoor bike riding on a bike machine. Tends to be a high-intensity, fast-paced workout.
HIIT: A mode of exercise that alternates between low/moderate intensity levels and high-intensity levels. Generally encompasses movements such as burpees, high-knees, and push-ups.

2. Maintain a Healthy Diet

Exercising is only part of the healthy living equation. A healthy diet is the other. When you combine a healthy, balanced diet with regular exercise, you’re helping your body get the full of benefits of both.

3. Nail the Warm-Up

Doing a warm-up before getting started helps ease your body into the exercise. It also helps prevent muscle injury, get your heart ready, and mentally prepare you.

Dynamic warm up exercises can be done before most workouts. This is referred to as “active stretching” and involves movement versus static stretching (staying in place and stretching a muscle for an extended period of time).

Here are a few examples of dynamic, easy-to-execute, warm-up exercises:

Walking lunges
Frankensteins
Step forward, touch your toes
High knees and butt kicks

4. Get Enough Sleep

Maintaining a quality sleep cycle will help ensure that you’re energetic enough to do your workouts. It’s detrimental to try and exercise when you’re tired, and it can also lead to injury. Plan your nights so that you get to bed at a reasonable time.

*If unsure, include your doctor in your decision to help determine which exercise are best for you.

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How to Exercise Safely in the Heat

Written by Kara Hamada - Posted on 19 July 2016

image-blog-PGX-How to Exercise Safely in the Heat-20160719 During the sunny days of summer, a lot of people like to take their workouts outside. But with all that glorious sunshine also comes the heat, and the need to be extra cautious and smart about the way you exercise out of doors.

Follow these five tips on how to exercise smartly and safely outside during the summer:

1. Avoid the Hottest Times of the Day

One of the simplest things you can do to exercise smartly in the summer is to avoid the hottest parts of the day.

Usually, the hottest point of the day is the early-to-late afternoon – when the sun is blazing above – but a quick glance at your local weather forecast should help pinpoint more exact times.

Ideally, you’re able to schedule your workout in the morning, before it gets too hot, or in the evening once it’s started to cool off a little.

2. Pick the Right Clothing and Accessories

Opt for lightweight, light colored, breathable clothing. If you’re going to be working up a sweat, look for tops and bottoms that are designed to wick away sweat and moisture, and have vents or mesh built in. And don’t forget about your feet! Make sure your socks are also moisture wicking, light, and comfortable.

You’ll also want to invest in a good hat. Look for something made from light materials, with a decent brim, and vented panels that will allow for air flow and help keep you cool. And don’t forget to protect your face and other bare limbs with sunscreen!

3. Have Water On-Hand

This should really go without saying, but water is a must-have when exercising in the heat. If you’re worried about a water bottle being cumbersome, you can buy belts that hold little water bottles in them while you workout. You can also buy slim, lightweight water bottles that are easy to hold if you’re doing an exercise like running, where your hands aren’t required.

If you’re worried about a water bottle being cumbersome, you can buy belts that hold little water bottles in them while you workout. You can also buy slim, lightweight water bottles that are easy to hold if you’re doing an exercise like running, where your hands aren’t required.

You can also pour a little water over your head, neck our shoulders to help you cool down.

4. Pick a Shaded Route/Spot

Finding a workout spot or route that is partially or fully shaded is a great option to keep cool. Parks, rural areas, and local athletic fields are a great choice, as they often provide wide open areas and trails that offer shade.

5. Cool Down

A 10–15 minute cool down will help naturally bring your temperature back down after exercising in the heat. To cool down, take a slow walk for 10–15 minutes while sipping on some water.

To cool down, take a slow walk for 10–15 minutes while sipping on some water. Add in a few upper and lower body stretches afterward, and you’re good to go!

Working out in the heat of summer can be a fun and rewarding way of keeping in shape. Just remember to be thoughtful of your body and how you’re feeling during the exercise.

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Workout Food: 6 Snacks to Energize and Replenish

Written by Patience Lister - Posted on 7 July 2016

image-blog-PGX-Workout Food_ 6 Snacks to Energize and Replenish-20160712 Are you ready to conquer your workout? What about your recovery? To make the most of your exercise regime, you need to eat the right foods. This means eating pre-workout foods that support long-lasting energy and hydration, and post-workout foods that support muscle recovery and replenish energy stores.

There’s no “best” food for fulfilling these needs, but sports nutrition experts agree that protein and carbohydrates are key. Protein supplies energy and helps repair and build new muscle tissue, while carbohydrates provide energy and help replenish muscle and liver glycogen [1] [2].

Pre-Exercise Foods

Eating a healthy snack 30–45 minutes before a workout will help you sustain your energy – but keep it light! A full meal is bound to cause an upset stomach or cramps.

Keep these three options on your pre-workout menu:

1. Oatmeal

A pantry staple, steel cut oats provide carbohydrates and protein. In addition to being a quick and easy snack, oatmeal is relatively easy to digest and has a low-glycemic index for steady, longer lasting energy.

2. Banana and Almond Butter

A satisfying and energizing combination, a pre-workout snack of banana and almond butter supplies carbohydrates, protein, and healthy fats, as well as the electrolytes potassium and magnesium.

3. Greek Yogurt with Blueberries

Toss a handful of juicy blueberries into a ½ cup of plain Greek yogurt for a delicious balance of carbs, protein, and antioxidants. To bump up the energy value and mineral content, sprinkle on a spoonful of chia seeds!

Post-Exercise Foods

Eating healthy foods that contain protein and complex carbohydrates soon after a workout will help your body replenish its glycogen stores and rebuild muscle tissue.

Keep these three options on your post-workout menu:

1. PGX Satisfast Organic Vegan 15 g Protein Bar*

PGX Satisfast Organic Vegan Protein Bars are a delicious ready-to-eat recovery snack that offers 15 g of organic vegan protein and 270–280 calories of gluten-free energy.*

2. Hummus with Veggie Sticks

Garbanzo beans are a quality source of protein, iron, and complex carbohydrates. Pair them with juicy vegetables, such as sweet peppers and cucumber slices for added hydration and micronutrients.

3. Salmon Fillet and Yam Wedges

Salmon will satisfy your protein needs while also supplying the omega-3 essential fatty acids DHA and EPA. Round out your meal with a side of yam wedges for complex carbohydrates.

*Drink additional water (8 fl. oz.) after ingesting PGX. If you are taking medications, take one hour prior to or two hours after taking PGX.

References:

[1] Moore, Daniel. “Nutrition to Support Recovery from Endurance Exercise: Optimal Carbohydrate and Protein Replacement.” Nutrition and Ergogenic Aids 14.4 (2015):294-300. Web. 4 July 2016.

[2] Ormsbee, Michael, Christopher Bach, & Daniel Baur. “Pre-Exercise Nutrition: The Role of Macronutrients, Modified Starches and Supplements on Metabolism and Endurance Performance.” Nutrients 6 (2014): 1782-1808. Web. 4 July 2016.

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4 Moves to Strengthen and Tone Your Arms

Written by Kara Hamada - Posted on 6 July 2016

Arm day – one of my favorites! Help strengthen and tone your arms with these four exercises targeting your triceps and your biceps.

Working with weights is not only mentally stimulating and energizing; it also helps maintain healthy muscle groups. As we age, we begin to lose muscle, which is why your workout plan should include lifting weights as it can help combat early muscle loss.

2 Exercises to Tone Your Biceps

Your biceps are the front muscle in the upper arm, with its main purpose being to flex the arm. To give your biceps muscles the best workout, we will be doing pulling actions.

1. Standing Bicep Curls (3 sets, 10–12 reps)

For this workout, you’ll want to have two weights that feel moderate-to-heavy to you, and that you can lift 10–15 times.

Stand shoulder width apart, knees slightly bent, core engaged. Hold weights in both hands at the sides of your body. Your elbows should never move, they should stay tight against your body and simply flex to bring the weights up.
When you flex your arms, bringing both weights up, your arm should stop when it’s bent at a 45 degrees angle before slowly lowering back to the start position.

If you get too tired doing both weights at once, you can alternate arms. For a visual representation of this exercise, watch How to Do Standing Dumbbell Curls.

2. 21s (3 sets, 21 reps)

Stand shoulder width apart, knees slightly bent, core engaged. Hold weights in both hands at the sides of your body. Your elbows should never move, they should stay tight against your body and simply flex to bring the weights up.
When you flex your arms, bringing both weights up, your arm should stop when it’s bent at a 90 degrees angle. Do this movement for 7 reps.
Next: Start with the weights all the way up (arms bent), then lower to 90 degrees. Do this movement for 7 reps.
Next: Complete the movement in full. Do this movement for 7 reps.

For a visual representation of this exercise, watch How to do 21s

2 Exercises to Tone Your Triceps

Your triceps are the large muscle at the back of your arms. It’s primary purpose is arm extension. To give your triceps muscle the best workout, we will focus on executing pushing exercises.

Tricep Dips (3 sets, 8–12 reps)

For this exercise, you’ll want to find a bench, low table, or workout step up.

Position your back against the bench, arms extended shoulder width apart, and holding onto the edge of the bench.
Slowly lower your body till your arms are angled at 90 degrees before pushing back up again

For a visual representation of this exercise, watch Bench Dips.

2. Standing Dumbbell Extensions (3 reps, 15 reps)

You’ll only need one dumbbell to complete this exercise, so it should be a bit heavier than the ones you use when doing an exercise that involves two weights.

Hold the weight with two arms and lift above your head
Lower the weight behind your head (only bending at the elbow) to about 45 degrees before pushing your arms back up.

For a visual representation of this exercise, watch Standing Dumbbell Triceps Extension.

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