Smooth Fitness Blog

Summer is the time for bathing suits and sleeveless shirts.  Many of the clients at my private training studio have been requesting extra workouts to help tighten their arms. Normally, I stress the importance of a continued full body approach to fitness that works every muscle and each energy system. In addition to that, I also offer the following solution to help develop more tone in the upper arms for summer months.  I recommend that while maintaining the current exercise schedule, to add my Arms in 7 target toning workout.  This workout is short but extremely effective.  I have included a similar arm toning routine below.  It is complete with pictures. What’s great about this routine is that it can be done anywhere.  It lends itself very easily to working out on the go. The only equipment necessary is a resistance band.

Follow the printable routine below for a great on the go arm blasting workout or download my Arms in 7 digital workout video for added motivation.

For an effective arm toning routine perform each exercise for 12-20 repetitions or until fatigue is felt in the arms.  Work through all exercises three times with minimal rest while transitioning from one exercise to the next.

Bicep Curl
Key Points: Keep palms facing up. Lock elbows into the side.  Pull hands up in line with the shoulders during motion.

Behind the Head Tricep Extension
Key Points: Keep palms facing forward.  Stabilize elbows at shoulder height.  Lock elbows in place and bend around them during the motion.  Focus on the back of the upper arms.

Bicep Hammer Curl
Key Points: Lock elbows into the side of the body and bend around the elbow joint.  Keep palms facing together and pull hands up in line with shoulders.  Focus on the front of the upper arms.

Overhead Tricep Extension
Key Points: Stabilize elbows and be sure to bend the arms around the elbow joint.  Focus on the back of the upper arms.

Jim Bompensa has been a health club owner and manager, personal trainer, group fitness instructor, and nutrition specialist for the nearly 15 years. He is currently the owner/operator of Body Physics Fitness Center in Haddonfield, NJ. Jim has appeared and contributed on ABC and NBC in Philadelphia, PA as well as Designing Spaces on TLC.

Summer is upon us! Hopefully your summer will be filled with trips, parties, and quality time with the family.  It’s an exciting time of year.  One drawback to summer is all of the fun activities associated with it produce a hectic schedule.  Hectic schedules are notorious for foiling even the best intentions in regard to fitness.  Many times when we’re on the go, it’s difficult to find a workout facility. Over the next few weeks, I’ll offer some creative solutions to help you fit exercise into your summer schedule.

A gym is always at hand with my suitcase workout!

The exercise routine below is a full body cardio - resistance workout utilizing only body weight and luggage.  I’m certain it will get your heart pumping and keep your body toned while traveling.
Adjust your luggage to a manageable weight by adding or removing articles.
Perform each exercise in the circuit below for 45 seconds.
Cycle through each exercise, then repeat.
If you’re up to it, perform the entire circuit three times.
Performing three times should take approximately 30 minutes.

Happy Travels,

Jim

Forward Raise

• Begin with arms slightly forward of the torso while holding the upper handle of suitcase with a slight bend in the elbows
• Lift both arms forward away from the body
• Raise arms to a position parallel to the floor
• Return to start position and repeat

Squats

• Hold suitcase in front of the body
• Your feet should be just a little wider than shoulder width
• Lower your body weight to a position where your thighs are parallel with the ground (This motion should feel as if you are sitting into a chair)
• Keeping both feet firmly planted on the floor push your body up away from the floor
• Be sure not to lock the knees at the top of the motion and always keep your knees behind the toes
• Repeat motion

One Arm Bent Over Row

• Begin with right knee and right hand on a bench or chair
• Left arm is hanging directly below shoulder holding suitcase with slight bend in elbow
• Pull left arm up to a position where the elbow is higher than the torso
• Left hand should be even with left hip
• Return to start position and repeat
• Repeat on opposite side

Upright Row

• Hold handle of suitcase with both hands
• Pull hands up along chest to a point where the elbows are slightly higher than the shoulders
• Return to start position and repeat

Lunge

• Hold suitcase in front of the body
• Begin with the left leg forward and the right leg behind
• Lower your weight between your knees
• The right heel will raise off of the floor
• You should focus the resistance and your weight on the front leg
• Continue to lower to a position where your front and back knees are at a 90 degree angle
• Begin to raise the weight before your right knee hits the floor
• Return to start position and repeat
• Don’t forget to do the opposite side

Pec Squeeze

• Hold suitcase in front of the body with just a slight bend in the knees
• Squeeze hands against the sides of the suitcase with an isometric contraction
• There is no movement, however you are contracting your chest muscles against a fixed object  (The suitcase)
• Squeeze and release up to 20 times and you will feel muscle fatigue in your chest

Shoulder Press

• Begin with hands holding suitcase in front of the body
• Elbows should be at a 90 degree angle
• Push hands and suitcase over the head
• Leave a slight bend in the elbows at the top of the motion
• Return to start position and repeat

Bicep Curl

• Start holding suitcase in one hand.  Palm should be facing down
• Elbows and knees should be slightly bent
• While keeping palm facing down, pull hand upward toward the shoulders
• It is very important to keep the elbow tight against the body to prevent using shoulder muscles
• Return to start position and repeat
• Repeat on opposite side

Jim Bompensa has been a health club owner and manager, personal trainer, group fitness instructor, and nutrition specialist for the nearly 15 years. He is currently the owner/operator of Body Physics Fitness Center in Haddonfield, NJ. Jim has appeared and contributed on ABC and NBC in Philadelphia, PA as well as Designing Spaces on TLC.

There’s a lot of talk about different styles of exercise.  Usually, conversation focuses on what type of workout will help to shed the most fat or build the most muscle.  However, there is another type of exercise that’s very important and often overlooked.  That is stretching.  The greatest benefit of stretching is increased muscle length.  When the length of a muscle is increased, it’s able to move safely through a greater range of motion.  This increased range of motion prevents injuries.  That’s the bottom line.  Decreasing my chance of injury is more than enough to get me to add stretching into my daily routine.

It would be wonderful if stretching every day were realistic for everybody.  However, most people are already trying to fit exercise into a very hectic schedule.  Therefore, I recommend stretching be included at a minimum of every other day.  My clients feel much more flexible even when we are able to stretch only 2 times per week.

I’ve included a basic but very effective 10 minute stretching routine below.  Include this routine into your regime every other day to aid in the lengthening of your muscles.  You’ll be glad you did.

Hold each stretch in a static position for 15 seconds then move on to the next one.  Work through the entire list at least once, but two times if possible.  Be careful not to bounce.  Once you settle into the hold position stay there for the entire 15 seconds.

Stretch 1:  Hamstring Stretch

• Begin seated on floor with left leg straight out and right foot tucked in against left inner thigh
• While keeping the back straight, reach as closely to left foot as possible
• The goal is to grab left foot  If unable to grab the foot, the goal should be to reach as close as possible
• Every time this stretch is performed, an attempt should be made to get a little closer than the last time
• Hold this position for 15 seconds
• Repeat on opposite side

Stretch 2:  Inner Thigh Stretch

• Sit with buttocks on the ground
• The knees are bent and the bottoms of the feet are together in front the body
• While keeping the back as straight as possible, place the elbows on the knees
• While maintaining a straight back, lean forward at the waist and press the knees apart with the elbows
• Hold this position for 15 seconds

Stretch 3:  Quadriceps Stretch

• Lie on the left side with the head resting on the left hand
• The left leg will be flat on the ground and extended straight
• Bend the right knee and grab the right ankle with the right hand
• Pull right foot as close to buttocks as possible
• Hold this position for 15 seconds
• Repeat on opposite side

Stretch 4:  Gluteus and Low Back Twist

• Sit on ground with left leg straight in front of body
• With the right knee bent, cross the right leg over the left and place the bottom of the right foot flat on the ground
• Place the left elbow on the outside of the right knee
• Place the right hand on the ground behind the body
• Pushing off the right knee with the left elbow, twist around until you are looking behind you
• Hold this position for 15 seconds
• Repeat on opposite side

Stretch 5:  Low Back Stretch

• Lie flat on the back
• With the legs together, grab behind the knees
• Pull the knees into the chest
• The head should stay flat on the ground
• The buttocks should lift very slightly off the ground
• Hold this position for 15 seconds

Stretch 6: Chest Stretch

• Begin standing with feet placed evenly on the ground, shoulder width apart
• Lift left arm to shoulder height with palm facing forward
• Place palm of left hand on any immovable object such as a doorway
• Gently turn shoulders to the right
• Hold this position for 15 seconds
• Repeat on opposite side

Stretch 7: Upper Back and Triceps Stretch

• Stand with feet shoulder width apart with a slight bend in knees
• Extend the left arm straight up over the head
• Bend the left arm
• Place the right hand on the left elbow
• While maintaining the bend in the left elbow, pull it slightly behind the head until mild discomfort is felt in triceps of left arm
• Hold this position for 15 seconds
• Repeat on opposite side

Stretch 8:  Rear Deltoid Stretch

• Stand with feet shoulder width apart with a slight bend in the knees
• While keeping the right arm straight, extend it across the chest
• Place the left hand above the right elbow and pull right arm across the body
• Hold this position for 15 seconds
• Repeat on opposite side

Stretch 9: Superman

• This is actually a low back strengthening exercise but it fits nicely into this stretch routine
• Lie flat on stomach with arms extended over head
• Lift both arms and legs just a few inches away from the floor
• Hold for 15 seconds
• Beginners may want to work each side separately
• If you are a beginner, lift the opposite arm and opposite leg
• Hold for 15 seconds
• Repeat on opposite side

Stretch 10: Calf Stretch

• Begin with the left leg forward with the knee bent
• Body weight should be braced against solid object
• The right leg is extended straight behind the body
• The right heel is flat on the ground
• Body weight should be centered over the front leg
• Stretch should be felt on the back of the lower leg
• Hold this position for 15 seconds
• Repeat on opposite side

By: Jim Bompensa

Jim Bompensa has been a health club owner and manager, personal trainer, group fitness instructor, and nutrition specialist for the nearly 15 years. He is currently the owner/operator of Body Physics Fitness Center in Haddonfield, NJ. Jim has appeared and contributed on ABC and NBC in Philadelphia, PA as well as Designing Spaces on TLC.