Sexy Back and Arms Homeworkout

Required Equipment:

• Exercise Bands
• Stability Ball
• Jog outside or Treadmill
  
  
  1.) WARM-UP WALKING/JOG
  
  Walk/Jog for 10 minutes
  
  2.) SHOULDERS - EXERCISE BAND PULL DOWN
  
  Starting Position: Stand with your feet shoulder width apart and a slight bend in your knees. Place your hands behind your head and grip the handles with your palms turned down.
  
  Movement: Exhale as you pull the handles apart as far as you can, keeping a slight bend in your elbows. Inhale as you return the handles back to the starting position. Repeat as required.
  
  How many: 3 sets of 15
  
  3.) BACK - BALL DB ROW
  
  Starting Position: Rest your right hand and knee on an exercise ball by bending at your waist. Grip a dumbbell in your left hand and allow it to hand down by your side.
  
  Movement: - Exhale as you pull the dumbbell up keeping your elbow close to your side. Inhale as you slowly return the DB back down to the starting position. Repeat as required.
  
  How many: 3 sets of 15 reps
  
  4.) BACK - COBRA
  
  Starting Position: Lie on your stomach on an exercise matt with your palms on the matt on either side of you and your legs outstretch.
  
  Movement: Exhale as you lift your upper body and feet off ofthe matt. Stretch your arms out and aim to pull your thumbs towards each other behind your back. Hold this position as long as you can. Repeat as required.
  
  How many: 3 sets of 15
  
  5.) BICEPS - EXERCISE BAND BICEP CURL
  
  Starting Position: Stand with your feet shoulder width apart on the middle of the band. Grip the handles with your arms fully extended down and palms turned up.
  
  Movement: Exhale as you curl the handles up towards your shoulders. Inhale as you slowly return the handles back down to the starting position. Repeat as required.
  
  How many: 3 sets of 15
  
  6.) BICEPS - BALL DB PREACHER CURLS II
  
  Starting Position: - Lie with your chest on an exercise ball and your knees slightly off of the floor. Place your elbows over the front of the ball closer than shoulder width apart with palms facing up and elbows slightly bent. Grip a dumbbell in each hand.
  
  Movement: - Exhale, bending only your right elbow and curl the dumbbell up to your shoulder. Inhale while lowering your right arm to the starting position. Exhale while you curl the dumbbell in your left hand up to your shoulder. Inhale as you lower your left arm back down to the starting position. Repeat as required.
  
  How many: 3 sets of 15
  
  7.) BICEPS - PRONE DUMBBELL CURLS
  
  Starting Position: Lean your chest against the backrest of an incline bench with your feet flat on the floor. Grip a dumbbell in each hand with your palms turned up, and allow your arms to hang down in front of you.
  
  Movement: Exhale as you curl the dumbbells up towards your shoulders. Inhale as you slowly return the weight back down to the starting position. Repeat as required.
  
  How many: 3 sets of 15
  
  
  8.) BICEPS - BALL BEHIND THE HEAD BICEP STRETCH I
  
  Starting Position: Sit on an exercise ball with your feet flat on the floor.
  
  Movement: Lift your arms above your head, keeping them straight. Bend your elbows and place your palms on your upper back. Pull your elbows back as far as you can. Hold this position for thirty seconds.
  
  
  9.) BACK - BALL LOW BACK STRETCH
  
  Starting Position: Sit on an exercise ball with your feet flat on the floor.
  
  Movement: Raise your right knee upward and pull it toward your chest with your hands. Hold this position for thirty seconds. Repeat as required on other side.
  
  10.) CARDIOVASCULAR - CARDIO - JOGGING
  
  Jog for 20 minutes. If you get tired walk for only two minutes and start back jogging.