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28101 Paseo Azteca

San Juan Capistrano, CA 92675

(949) 395-2878 US   •   +52 (998) 240-1999 MX 

info@aquastrong.com

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Arm Exercises

Your Stability & Fitness Workout Starts Here!

Strengthen your biceps and triceps with these simply arm exercises.

Downward Facing Dog

Starting Position: Kneel on the mat with your feet together behind you. Bend forward and place your hands shoulder-width apart, fingers facing forward, on the mat.  Move into a push-up position, with your hands directly under your shoulders.

Upward Phase: While maintaining a tight torso and straight arms and legs, exhale and send your hips backwards and upwards, creating an inverted-V shape with your body.  Keep your head aligned with your spine and  stretch your heels towards the floor.

Downward Phase: Inhale and return to starting push-up position.

Body Parts:

Arms, Back, Butt/Hips. Legs, Full-Body

Difficulty: Intermediate

Push-Up

Starting Position: Lie on your back with knees bent and your feet hip-width apart. Contract your abdominal muscles to flatten your low back into the mat.

Upward Phase: Gently exhale. While holding your abdominal contraction, press your heels into the mat and lift your hips up by contracting your glutes.

Lowering Phase: Inhale and slowly lower yourself back towards your starting position.

Body Parts:

Abs, Butt/Hips

Difficulty: Beginner

Three Legged Dog

Starting Position: Lie flat on your back with knees bent, feet on the mat and fingertips behind your head.  Engage your abdominal muscles, pull shoulders back and down. Bring knees directly over hips to tabletop.

Exhale and bring your right knee towards your chest while extending your left leg, keeping it elevated off the mat. At the same time, contract your abs, lift your left shoulder blade off the mat and rotate your trunk  to drive your left elbow towards your right knee.  Hold for 1 – 2 seconds then return to starting position  & repeat on opposite side. 

Body Parts:

Back, Arms, Legs, Butt

Difficulty: Intermediate

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 Exercises By Body Part 

Abs

Arms

Back

Butt/Hips

Chest

Full Body

Shoulders

Legs

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