Amanda's 10-Minute Arm Tone-Up
August 14, 2014
Lately riders have been calling instructor AMANDA MAX "ARM-anda," thanks to her super-toned upper body. So as we ride through the last weeks of summer, she shared her secrets for sculpting her arms and more…
There are still a few weeks left of summer! In addition to using the SoulCycle arm series to tone and sculpt our arms, there are a few easy exercises we can all add to get the definition we want. It's completely personal and can be easily modified for beginners. No weights needed, just you and about 10 minutes of time. See what happens if you add these easy moves 3 to 5 times a week for the next few weeks!
Tricep dips: Primarily works your tricep but will also engage core and glutes
How-to: Sit on the edge of a bench or chair with hands directly next to your hips then start to shift your hips forward so they come just past the edge of the seat. Beginners can keep their legs bent at 90 degrees (ankles directly below the knees). Begin to lower your hips towards the floor. For a bigger challenge, extend your legs into a straight position with your heels on the floor. Once you reach the bottom of the movement, slowly press off with your hands and push yourself straight back up to the starting position.
Repeat for one minute.
Moving Plank: Tones the rear deltoids, pecs and biceps while working abs
How-to: Get into a plank, keeping your hands directly under your shoulders and your spine and neck at neutral. You can modify this by dropping your knees to the floor. Once you're stable in your plank, start to lift one arm at a time straight out to your side and alternate for 5 to 10 reps on each side.
Timed Bicep curl: Tones the bicep while working the deltoids
How-to: You can do this without weights or for a more advanced move you can add 3-pounds each, but really no need to go above that. Bring one arm out in front of your chest with your palm facing up. Keep a soft bend in the elbow, don't over extend your arm. Start to add a 45 degree bend in your arm, squeeze at the top and hold for three seconds, lower and immediately repeat 15 to 20 times on each side.
Repeat these for 4 reps each, 3 to 5 times a week. Start with what you can do and slowly add length, or reps as you get stronger.
I'm going to do it for the next few weeks myself. Let's see what we can do!!!!
Catch Amanda's classes — including a 90s Hip Hop Ride in Rye Brook this Friday at 8:30 AM -- at Soul West Village, Soul East 63rd Street and Soul Rye Brook. Questions or comments? Email firstname.lastname@example.org!