Michelle: Hi, I am Michelle with michellefitness.

com and Body Mind Fitness Solutions. I am going to demonstrate how to do an effective arm routine anywhere, any place, anytime. All you need is a couple of cans or you can try water jug. For this, I suggest something you can wrap nicely around your hands and that has a little weight and water is always a nice, little improvisation for weights. We are going to start with some basic routines. There really are no contraindications other than for shoulder. If you have any rotator cuff or shoulder injuries, you may want to modify and for doing raise this to the front and it hurts to turn your palm down. You can try it to the side, same with the overhead shoulder press. Instead of opening up out this way, you may want to just push it straight up and down and I will be reminding you throughout this video.

Lets begin with the basic circles of the arms. This is just going to warm up the arms. If you want to make it a little cardio movement you can walk in place, plus holding it here will add a little more resistance and you can repeat this for 20 to 50 times it doesnt matter and back.

Remember to breath and from here we will be going in to what I called strong man. I am going to go ahead and grab some free weights. For the strong man because you are leveraging your arms up high you may want to go very light and just bring those weights and lead with the pinkies, out with the thumb and then you will do several sets of those.

From here since the weight is already at our shoulder, lets go ahead and just do a shoulder routine, up and down. All of these exercises you are going to repeat one to three times. If you have a weak arms and not a lot of strength that suggests that you pyramid. So, you would go from lighter to heavier weight, higher repetitions to lower repetitions.

Now, it would be up for shoulders over head. Now, we are going to go into basic bicep curls. So, palms are down I like to start with the weights at my hips and squeeze up and down. Now, if I have no weight at all I am really going to squeeze inward to get that contraction of the biceps. You can always get a muscle contraction you just have to really focus on it and squeeze. It can also really help with your routine even if you are using weights to add in that extra squeeze. So, you do several of these, you can also do alternating bicep curls, there is an option. Finally, we want to go into our triceps, the back of the arm. I like to come down with the flat back instead of doing single tricep extensions to the back or kick backs, I like to do double kick backs, just get it over with, several counts of those. Then you may want to finish with some hammer curls which nicely shape the head of that bicep and may be some lateral raises. You can also combine your lateral raises with a frontal raise to get that over with in the short new routine or even with your hammer curl.

Finally, we are going to finish with tricep dips on the floor or you can do this in a park on a bench or with the chair whatever you should choose. Just come right down and the main thing is not to keep your head too far away from your shoulder and you are just bending and straightening your elbow. You can do with one leg or you cross the leg over and switch depending on how advanced you are and how you want to challenge yourself and of course at the end of the routine you do want to add in a nice, little stretch across the shoulder, over the head for the tricep on each side and then interlocking your hands up above your head and exhale down and that completes my arm workout.