Listen up ladies! If the thought of summer dresses, tank tops, and bathing suits have you stressing then this workout is for you! There’s no need to feel uncomfortable any longer, say BYE BYE to flab and HELLO to a sleeveless summer! I have 3 simple steps to get you toned up and feeling confident this summer. So let’s get busy!
20 Reps - Dip Bars
This exercise will target the triceps which are the back area of the arm that can get flabby. Lye back onto the glide board with feet rested. You can choose plyometric moves as you feel necessary.
20 Reps – Wingbar Shoulder Press
This exercise will get you strong shoulders while keeping your body in a safe position to really focus on the muscles. Lying on stomach facing the foot area, soft neck and press the body away from the foot area.
20 Reps – Tri Grip Pull
Lying on stomach facing the tower place hands palm down on the top of the tri grip shaper bars. Chest off the top to allow more range of motion as you pull your body weight up and down the rail.
20 Reps – Tri Grip Wide Pull
Lying on stomach facing the tower place hands on the outer grip of the tri grip shaper bars. Chest off the top to allow more range of motion as you pull your body weight up and down the rail.
20 Reps – Tri Grip Neutral
Lying on stomach facing the tower place hands on the lower center handles of the tri grip shaper bars. Chest off the top to allow more range of motion as you pull your body weight up and down the rail. This exercise will also target the bicep muscles.
REPEAT ALL 5 EXERCISES BEFORE MOVING ON TO CABLES
Remove all attachments and attach the cable to the Total Gym. This series will target the top of the arm or biceps, the back of the arms or triceps and also some back.
20 Reps – Reverse Bicep Curl
Facing the tower, sit towards the back of the glide board. Bend knees to allow feet to rest at the top of glide board. Straighten the back, palms faced down using the cables as you bend the elbow and hands raise towards the shoulders.
20 Reps – Bicep Curl
Facing the tower, sit towards the back of the glide board. Bend knees to allow feet to rest at the top of glide board. Straighten the back, palms faced up using the cables as you curl and squeeze the bicep muscles towards the chest.
20 Reps – Lying Lat Pull
Lying on stomach, palms facing down with cables pull into the body, raising the chest and engaging the back muscles. Soft neck at all times. Really stretching the back.
20 Reps – Around the World
Lying on stomach, palms facing each other with cables pulling out to the sides of the body all around to the back and back to starting positon. Keeping the arms straight but not locking out the elbows. Working many angles of the arms.
20 Reps – Lying Triceps Kickback
Lying on stomach, palms facing down with bent elbows up against the body press cables back. Isolating the triceps muscles.
Awesome Job!
Stay with me, be consistent and you will start shaping up your body and be sleeveless for summer in no time! For more motivation please join me on the Total Gym Addicts Facebook group page, and also make sure to follow me on Cassandra’s Total Fitness on Facebook and Instagram.
Cassandra Kurpiel
Total Gym Brand Ambassador
Step 1 – Nutrition
Eating a diet with colorful fruits and vegetables, high quality proteins, fats, and grains will not only help you shed the extra pounds but also make you feel amazing. More energy and less stress on the body. How you eat is also just as important as what you eat. So, slow down and start enjoying meals. Start chewing your food slower and put the fork down in between bites can really help you with portion control. Aim to stop eating about 80% full so you stay energized instead of feeling miserable trying to eat that last bite. This step alone can really help with digestion. Make meal time its own activity and start enjoying it!Step 2 - Hydration
Our body is made up of 60% water, we need it to energize our muscles, cushion joints, regulate our metabolism, and slow down the signs of aging. As we age or lose a lot of weight it can decrease the skins elasticity. Drinking water along with a healthy diet and exercise can make your skin look its best but most importantly you will feel great. Aim to drink at least half your body weight in ounces. You can begin by gradually adding in one 8 ounces glass a day until you have hit your goal.Step 3 - Resistance Training
Building muscle under the skin will automatically make you look more toned. This workout will be targeting the shoulders, arms, and back so you can get an overall leaner upper body. Being consistent on any exercise program will get you results. This workout can be done 3 to 4 days a week with proper rest and recovery in between. Beginners should start at a low level with 10 – 12 repetitions. Take breaks as needed.Let’s get started!
Attach the Wingbar to the bottom of the Total Gym. Attach the Dip Bars under the glide board. Attach the Tri Grip Shaper Bar at the top of the Total Gym. As always, use what you have, this workout can be customized for your needs.20 Reps - Dip Bars
This exercise will target the triceps which are the back area of the arm that can get flabby. Lye back onto the glide board with feet rested. You can choose plyometric moves as you feel necessary.
20 Reps – Wingbar Shoulder Press
This exercise will get you strong shoulders while keeping your body in a safe position to really focus on the muscles. Lying on stomach facing the foot area, soft neck and press the body away from the foot area.
Tri Grip Pull Up Series
This series of exercises will build a strong lean back at all different angles all while keeping the body in perfect form. Make sure to engage the muscles as you perform each rep.20 Reps – Tri Grip Pull
Lying on stomach facing the tower place hands palm down on the top of the tri grip shaper bars. Chest off the top to allow more range of motion as you pull your body weight up and down the rail.
20 Reps – Tri Grip Wide Pull
Lying on stomach facing the tower place hands on the outer grip of the tri grip shaper bars. Chest off the top to allow more range of motion as you pull your body weight up and down the rail.
20 Reps – Tri Grip Neutral
Lying on stomach facing the tower place hands on the lower center handles of the tri grip shaper bars. Chest off the top to allow more range of motion as you pull your body weight up and down the rail. This exercise will also target the bicep muscles.
REPEAT ALL 5 EXERCISES BEFORE MOVING ON TO CABLES
Remove all attachments and attach the cable to the Total Gym. This series will target the top of the arm or biceps, the back of the arms or triceps and also some back.
20 Reps – Reverse Bicep Curl
Facing the tower, sit towards the back of the glide board. Bend knees to allow feet to rest at the top of glide board. Straighten the back, palms faced down using the cables as you bend the elbow and hands raise towards the shoulders.
20 Reps – Bicep Curl
Facing the tower, sit towards the back of the glide board. Bend knees to allow feet to rest at the top of glide board. Straighten the back, palms faced up using the cables as you curl and squeeze the bicep muscles towards the chest.
20 Reps – Lying Lat Pull
Lying on stomach, palms facing down with cables pull into the body, raising the chest and engaging the back muscles. Soft neck at all times. Really stretching the back.
20 Reps – Around the World
Lying on stomach, palms facing each other with cables pulling out to the sides of the body all around to the back and back to starting positon. Keeping the arms straight but not locking out the elbows. Working many angles of the arms.
20 Reps – Lying Triceps Kickback
Lying on stomach, palms facing down with bent elbows up against the body press cables back. Isolating the triceps muscles.
Awesome Job!
Stay with me, be consistent and you will start shaping up your body and be sleeveless for summer in no time! For more motivation please join me on the Total Gym Addicts Facebook group page, and also make sure to follow me on Cassandra’s Total Fitness on Facebook and Instagram.
Cassandra Kurpiel
Total Gym Brand Ambassador
