The hotter it is outside, the shorter the sleeves, and that means you want your arms to look sleek and sculpted not just this summer, but all year round.
Get the arms you want in just 30 days with my FREE 30-Day Toned Arm Challenge.
The challenge includes a variety of arm exercises, such as push-ups, dips, curls and punches. Slowly increase your reps each day so your arms become leaner and stronger.
There’s a lot of controversy around the term “bikini body” these days, especially on social media. But, bodies, just like bikinis, come in all different shapes and sizes.
So how do you get a perfect bikini body? Well, a perfect bikini body isn’t defined by having Britney Spears’ abs, Carrie Underwood’s legs and Kim Kardashian’s rear end.
A perfect bikini body should be about being healthy, comfortable and confident. Don’t strive for perfection. Strive to be happy and healthy. Strive to be the best version of yourself.
That’s my goal at Ralph Roberts Personal Training — to make you feel good about yourself in a swimsuit this summer.
My FREE Summer Slim-down Package includes a variety of low-impact and high-impact exercises that will work every part of your body. What’s so great about these exercises is that you can pick and choose which ones you want to do. Many of them you can even do at home.
Do these exercises at your own pace, but challenge yourself! Grab your significant other, a group of friends or even your coworkers and work out together. After all, the buddy system is one of the most successful workout methods.
Pair this Summer Slim-down plan with a nutritious diet of lean protein, vegetables and good fats to see the best results. Whether your goal is to lose weight, tone up or just feel good about yourself this summer, this workout package will make sure you blow everyone out of the water.
Download my FREE Summer Slim-down package today!
Who isn’t busy these days? It seems like trying to fit even just a 30-minute workout into your schedule is impossible. However, I don’t have to tell you how important it is for you to squeeze some form of movement into your day, every day.
With this Ralph Roberts Personal Training workout, you can get a total-body workout in just 15 minutes! And all you need is a single piece of equipment: a BOSU ball.
What’s a BOSU ball? It’s literally a half ball. One side of the ball is dome-shaped and the other side is flat. It offers a simple, yet versatile platform for a variety of exercises, such as push-ups, planks, mountain climbers, and everyone’s favorite exercise — burpees.
You can even do this workout in the comforts of your own home, but many gyms and health clubs, including the Downtown Athletic Club have plenty of BOSU balls and other workout gear for you to use.
Download my FREE BOSU Ball Guide: 7 Full-Body Moves and challenge your body for just 15 minutes a day. For the best results, pair this workout with a healthy diet plan.
Between an active lifestyle and training regularly, you’re bound to get an injury at one point or another. But that doesn’t mean you have to give up your workouts. It also doesn’t mean you should “train through the pain,” which could lead to further injury. The trick is to train around your injury.
Training Around A Knee Injury
Knee injuries are the most common complaint of athletes and fitness fanatics. Whether you’re a marathon runner or a weight lifter (or somewhere in between), a serious knee injury can sideline you for months. But with the right training method, you can be back to your normal fitness routine in no time.
Most knee pain happens due to a lack of hip stability. To prevent hurting your knees or to recover from a knee injury, do plenty of front and side planks. It’s also beneficial to perform stretches that work the hip flexors, glutes, and outsides of your legs.
Other exercises that are good for knee injuries include partial squats, step-ups, side-lying leg lifts, and calf raises. These exercises should be avoided:
Many weight lifting workouts are detrimental to shoulders. Here are the moves you should avoid when managing a shoulder injury:
When back pain strikes, it can make you want to call it quits on everything, not just your workouts. Serious back injuries require physical therapy or other treatment method, but more often than not, back pain can be managed with a few simple changes to your exercise routine.
To minimize pain, avoid slouching and sitting for long periods of time and stretch. You’ll also want to keep moving during your everyday activities and change positions as often as possible while working out. Additionally, here are the exercises you should avoid in order to prevent further injury to your back:
By following the advice here, you can effectively train around your injury.
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The push up is a time-tested total body exercise that can be inserted into virtually any workout routine. It's also much more than just an arm (or chest) workout, as it provides a core strengthening exercise that can provide everything from building muscle to improving your posture.
Better yet, there's more than just one way to do a push up. By varying your body and arm positioning, you can target certain muscles while also benefiting your entire body.
So, the next time you get down on the mat to do push ups, consider adding the following variations to your routine.
Wide-Grip Push Ups
A classic variation on the standard push up, the wide-grip version adds a degree of difficulty because it makes it tougher to push your body upward. It targets the chest, triceps and muscles in the front of the shoulder, with the shoulders and chest lifting with the assist of the triceps.
Incline Push Ups
The most commonly used version, the incline push up targets the muscles of the chest and others. With the triceps, deltoids and core muscles activated during the exercise, less stress is placed on the elbows as the weight lifted is distributed more evenly. They can even be used as a pre- or post-exercise stretch.
Decline Push Ups
To do a decline push up, you'll need to place your feet at a higher elevation than your hands. This means resting your feet on a chair, bench, stair step, or anything else that lifts your feet off the ground. The level of difficulty is increased as you target the chest, shoulders, arms and back. Maintaining the proper body position requires additional strength and stability in the core, legs and back.
One-Arm Push Ups
You'll feel this variation in your abdominal muscles and obliques as they work harder to keep the body stabilized on one arm. Meanwhile, you're also strengthening the chest and triceps muscles while building a solid core. The one-arm push up requires greater body control, which will aid building muscle and strength.
T Push Ups
Another variation of the standard push up, the T push up is a good all-around strength builder that builds additional strength in the chest, shoulders arm and core. To do it, perform a regular push-up but at the top swing one arm from the floor toward the ceiling while twisting your torso. Repeat, but use the opposite arm.
If you're looking for a personal trainer who can custom-design an exercise plan for you, contact Ralph Roberts in Amarillo. He's more than just a trainer – he's part coach, instructor and training partner.
Most of us started doing them when we were in school – perhaps in a gym class with a phys ed teacher closely monitoring our form and reps. Still, the common push up never goes out of style.
A basic strength-building exercise that strengthens your upper body while improving core strength, the push up is still a part of countless exercise regimens, including the ones favored by military personnel.
So, why do push ups? Here are six reasons you should.
They Strengthen Your Chest
Push ups work your pectoralis major muscles, which are the two large muscles in your chest. As you raise and lower your body during the push up, the pectoralis major is doing a large share of the work.
They Strengthen Your Shoulders
The key muscles used here are the deltoids, which assist the pectoralis major during the push up motion. They're considered a weaker muscle group, but are crucial to all movements of the shoulder. A well-defined deltoid gives your shoulders that rounded look.
They Strengthen Your Triceps
Located in the back of your arm, the triceps brachii helps you extend your arm outward. It makes up the majority of the upper arm mass and is the most exerted muscle during a push-up.
They Exercise Your Abs
That's right, your stomach also gets a workout during push ups. As the body is held in the prone position, your abdominal muscles help the body brace itself. Just make sure you're using correct form throughout the push up to help you exercise your abs without straining your lower back.
They Exercise Your Serratus Anterior
The serratus anterior is a muscle at the back of the chest that lies under the armpit. These muscles are activated during push ups and strengthened with repetitions.
They Strengthen The Coracobrachialis
This muscles runs from the shoulder blade to the upper arms. During a push up, it pushes the upper arm against the body, which is essential in performing the exercise. A well-conditioned coracobrachialis is key to building upper body strength.
What Are Some Other Benefits Of Push Ups?
They enhance your cardiovascular system. When you engage large muscle groups at the same time, you make your heart work harder in delivering blood to muscle tissue.
They prevent lower back injuries. Push ups force your entire torso to stabilize the body. In return, you strengthen the vulnerable lower back area.
They provides stretching. Another benefit of doing push ups is that they provide a stretch to your biceps and back muscles. This improves your flexibility and can help prevent injuries.
If you have questions about push ups or other exercises and routines, contact professional trainer Ralph Roberts in Amarillo.
Getting in shape can be a confusing endeavor no matter what your fitness level. It seems like there is an exercise machine for each body part. But you don’t need all of those machines to get in shape. By adding a few simple exercises to your routine, you can see positive results quickly.
The pushup is an effective way to get in shape and are great for building upper body strength and developing your core.
Start out face down on the floor with your palms slightly wider than shoulder length apart. Keep your feet close together and back straight. Push your body off the floor until just before your elbows lock. Keep your back from bending or bowing during the movement.
Pushup To Plank
This is an excellent exercise to develop your core and can be done anywhere there is a flat surface.
Start off in the extended pushup position with your body off the floor. Keep your body straight and do not roll your hips during the exercise.
Next lower your right elbow to the floor followed by your left until you are in the plank position. Keep your body stiff and straight. Next push up with your right hand followed by your left and you are done.
Lunges are one of the most effective ways to develop your lower body. They help build your glutes and quads as well as strengthening your hamstrings.
Stand with your feet shoulder-width apart and your arms by your side. Step out with your right foot, bending at the knee until it is just over your foot. Your left knee should sink down to the floor until it almost touches. Keep your back straight and arms by your sides during the entire movement.
This exercise will engage your whole body. It works the glutes, quads, back, shoulders and your core.
Stand with your feet hip length apart, toes pointing slightly outwards. Bend at the knees and push your hips back. Continue down until your thighs are slightly below parallel with the ground. As you come down push your arm straight out in front of you, keeping them parallel with the floor. Straighten your legs and come back to starting position.
Lateral slides are effective for working your lower body. Stand in a semi-squat position to start. Shuffle laterally two steps to your right followed quickly by two shuffles back to the starting position.
All these exercises can be done anywhere on your own and without the need for equipment. Personal trainer Ralph Roberts uses these exercise with all his clients, and he can design a workout plan just for you.
The plank is a very simple but effective exercise that targets your body’s core and can help sculpt your waistline. It can even help improve your posture. Because it is a static exercise and uses your own body weight, the plank can be performed almost anywhere. If you have a few minutes at work or school, you can get a quick session done. It is also perfect for all levels of fitness. Whether you can hold the position for 20 seconds or 5 minutes, you will benefit from this exercise.
Straight Arm Perfect Plank
The most effective version of the plank is sometimes called the Straight Arm Plank. This is performed be lying facedown on the ground with your hands shoulder length apart. Push your body upwards as if you are doing a pushup.
Once your arms are fully extended, hold the position. Make sure to keep your toes grounded and your back straight. This is the most important element of the plank. There should be a straight line from your head to your toes, with no bend or arch in your back. This version offers less stability and, therefore, provides more of a challenge to your core muscles, chest and arms.
Hold this position for at least 20 seconds. As you continue, you can hold the position for longer, just make sure to keep your body in a straight line.
You may be more familiar with this version as it offers more stability. It is performed in exactly the same way as the Straight Arm Plank, with the exception that you weight is supported by your forearms instead of your hands. Try to keep your hands flat on the floor; if that bothers your wrists, you can clasp your hands.
This is great for beginners because it is easier to balance your body. Instead of keeping your legs straight, bend at the knees so both your toes and knees are touching the floor. This puts less stress on your lower back and will help prevent injuries if you are just starting out.
Single Leg Plank
This is a more advanced version of the exercise and requires excellent balance. Perform the plank as usual but once you are in position lift one leg towards the ceiling as far as you can and hold the position. Repeat with the other leg to complete the set.
If you attempt any new exercise, you should consult a professional trainer to ensure you're performing it correctly to reduce the risk of injury. Amarillo area residents can contact personal trainer Ralph Roberts for a consultation. He can assist you in reaching all your fitness goals.
Kettlebells are weights that look a bit like a bowling ball with a handle. Kettlebells are a great addition to your fitness routine that can help you accelerate your results when used properly.
It is important to note that kettlebells are frequently used improperly. If you are considering this type of workout, do yourself a favor and consult a personal trainer to get some pointers on safety and proper form. This will help you get the most out of your workout and avoid injury.
1. Two Arm Kettlebell Row
You'll need two kettlebells for this one. Stand with feet shoulder-width apart, knees bent. Now, bend over and pick up the kettlebells, pulling them up toward your stomach. Keep elbows close to your sides. Put down and repeat.
2. Goblet Squat
Power up your squats with a kettlebell. Hold your bell with both hands. Keep the bell toward your chest with elbows close to the body. Do your squat. It is important to maintain good form so you don't get hurt. Remember to keep your back straight, don't hang your knees over your toes and don't hold the bell out in front of you; keep it close to your chest.
3. Lunge Press
Basically, you are going to do a standard lunge, but you are going to hold a kettlebell in front of you and then when you lunge forward you are going to raise your arm (opposite arm of the leg you are leading with) above your head.
4. High Pull
Stand with feet a bit wider than shoulder-width, feet pointed out. Set bell between legs, squat down, grab with one hand and use hips to drive yourself up to standing, raising bell upward, elbow out.
5. Russian Twist
Work those abs: Sit on the floor with legs bent and feet shoulder-width apart. Holding bell at chest, lean into a 45-degree angle. Now, rotate torso, left to right, swinging bell with your body.
6. One Arm Floor Press
Lay on back, legs straight out in front. grab bell with one arm, palm facing in, raise and rotate wrist so palm faces feet.
Bell sits on floor between your feet. Squat down and grab with both hands. Stand up. Keep core engaged and back straight.
A personal trainer can give you the guidance you need to get the results you want. Ralph Roberts can customize a fitness plan according to your goals and current level of fitness. You can find Ralph at the Downtown Athletic Club in Amarillo.
Most people want to exercise, or at least know they should exercise. Some of the reasons for not doing it are lack of time and energy. So, it makes sense to maximize your routine for efficiency and effectiveness. One way to do this is to choose exercise moves that do two things at once. What does that mean? It can mean moves that work the whole body, or moves that combine more than one type of exercise together.
How Can I Get The Most From My Workout?
Exercises that do double-duty don't just work one body part. They work at least two, if not more. These types of exercises pack the most punch, and can help you get results faster. These exercises require dumbbells. They are great moves for burning calories and building strength, both of which are key for getting into great shape!
Single Arm Step Up And Press
You will need a step, box or other sturdy structure for this exercise. Start with one foot on the step in front of you, the other flat on the ground. Hold a dumbbell in your left hand, up next to your shoulder, palm facing your shoulder. Now, push up, stepping fully on to the box, while simultaneously raising your arm straight up above your shoulder. Repeat with opposite leg.
Dumbbell Straight-Leg Deadlift To Row
Holding a dumbbell in each hand, rest arms with hands hanging in front of your thighs. Have your palms facing your thighs, and then bend at the hips, lowering your torso. Keep your back at a normal, comfortable arch and pull your arms up against the sides of your torso. Repeat.
Stand tall with feet shoulder-width apart, holding two dumbbells up next to your shoulders. Lower your body into a squat position, making sure that your knees don't extend over your toes. Then, push up while pressing arms up and extending them straight up above your shoulders.
How Can I Get Better, Faster Results?
If you are looking for a workout that gets you the best possible results, a personal trainer may be the way to go. This is because a trainer will assess your current physical fitness, goals and body type to create customized workouts.
Having this personal attention will save you time. You won't waste your energy on moves or equipment or classes that aren't going to bring you results. Not only that, but your trainer can monitor your progress, making tweaks to your routine as needed, and can help push you through any plateaus.
Ralph Roberts has been training men and women to become their fittest, strongest selves for years. You can find him at the Downtown Athletic Club in Amarillo.
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