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直接从GymRa的博客上搬来的，感谢GymRa的无私奉献 - Cheers！ 运动器械：小哑铃和健身球 
Summer is fast approaching which means it’s the best time to aim for beautifully toned and defined arms. This 7 day challenge is meant to kickstart you into a regular routine, so don’t stop once the challenge is over, or once summer is over! Pick your 2 favorite workouts from the challenge to continue doing each week. It will be simple and seamless to incorporate the moves into your regular fitness routine. The best thing about these moves is that they can be done at home or at the gym – anywhere you are, anytime you need to do it. Grab your mat, towel, and keep plenty of water handy. You’ll also need a pair of 3-10 pound dumbbells. Let’s get started!
Plank with Side Shifts
Get into plank position with elbows locked. Keep your body in a straight line and shift from side to side. Do for 1 min. WORKS ABS, CORE, SHOULDERS
Side Bridge w/Side Crunch
Get into side bridge position with elbow locked and your other arm extended up above you. Crunch your top knee up, bringing your extended arm down towards it simultaneously. Keep abs tight throughout. Do 15 reps on each side. WORKS ABS, CORE, ARMS, HIP FLEXORS, OBLIQUES, SHOULDERS
Face Up Bridge w/Leg Extension
Get into tabletop position, palms flat on the ground and facing behind you. Alternate lifting each leg as high as you can. Do move for one minute. WORKS ABS, CORE, ARMS, GLUTES, QUADS
Push Ups w/Side Rotation
Get into push up position with feet shoulder width apart. It’s your call whether your arms are shoulder width apart or wider. The wider your arms, the more you are working your shoulders. Lower your arms, keeping your back straight and your abs firm. Do a push up. Come back up and rotate your body and extend your arm up to the sky. Repeat for 30 alternating reps. Each time you raise your body, make sure your arms are fully extended. Your chest be the first body part that is lowered to the ground, not your chin. Keep your neck steady and in a neutral position throughout the exercise. Avoid letting your body sag and holding the hips up too high. WORKS ABS, CORE, CHEST, OBLIQUES
Side Bridge
Get into side bridge position, resting on your elbow. Place your other hand on your hip. You can stagger your feet, one in front of the other, or stack them. Keep your abs tight and your body in a straight line. Lift your hips off the ground and lower them slowly. Do 15 reps on each side. WORKS ABS, CORE, OBLIQUES, SHOULDERS
Pelvic Thrust into Face Up Bridge
Sit on your mat with feet shoulder width apart and knees bent. Support your body by locking your elbows and placing your arms diagonally slightly behind your shoulders with palms flat on the ground and fingers pointing behind you. Tighten your abs and straighten out your back. Keep your neck straight and relaxed and face frontward. Squeeze your glutes and thrust your body as high as you can to a tabletop position. Slowly lower yourself towards the ground but never touch the ground. Breathe out on the thrust up. Do for 1 min. WORKS ARMS, GLUTES
Inch Worm
Stand with feet together and arms extended at your sides. Bend over and walk your hands into a plank position, then reverse the move and walk back to starting position. Do for 1 min. WORKS ABS, CORE, ARMS, SHOULDERS
Pelvic Thrust Up To Table Top
Get into table top position with feet shoulder width apart and elbows locked with hands facing forward. Slowly lower your body down to the ground, keeping your abs tight throughout. Thrust up and squeeze your glutes on the way up. Do for 1 min. WORKS ABS, CORE, ARMS, GLUTES, TRICEPS
Alternating Superman
Get on all fours with elbows locked. Alternate extending each leg and opposite arm. Keep your abs tight and posture straight throughout. Do 15 reps on each side. WORKS BACK, GLUTES, SHOULDERS |
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