Newsletter

#824

Bernie Tesmer CPT

 

Shoulder Raise Combo  

Take a pair of dumbbells and hold them arm’s length next to your thighs.  Turn your left palm so that it’s facing the side of your thigh and have your right palm facing forward. At the same time raise your left arm out doing a lateral raise and lift right arm forward for a front raise.  Both arms at shoulder level pause and back to starting position.  Perform 8-10 reps then repeat switching rotation of arms.  Shoulder exercise

 

Burn Belly Fat  

Some things that will help burn belly fat : 

1.Walking 

2. Boxing

3. Rowing machine

4. Jump Rope

5. Burpees

6. Planks

7. Speed up workouts less rest between sets (high intensity training)

8. Run on incline

9. Mountain Climbers

10. Overhead ball slams 

 

Wellness & Weight Loss

Avoid saturated fats, simple sugars, and excessive alcohol consumption.  Eat a variety of food including vegetables, fruit, whole grains, and lean meats and fish.  Caffeine increases metabolism and may be of help.  An exercise program is also necessary which requires 30-45 minutes a day for at least 5 days a week

 

Plank

Get into a pushup position, but bend your elbows and rest your weight on your forearms.  Your body should be a straight line from your shoulders to your ankles. Hold for at least 30 seconds. Core exercise

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Dumbell Floor Press

With a pair of dumbbells lie faceup on the floor holding them above your chest with your arms straight and knees bent.  Lower them until upper arms touch the floor then pause and press weights to starting position.  Perform 8-10 reps  Chest exercise