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Hi, my name is Sarah O'Neil and I'm a personal trainer and nutritionist. Welcome to my series,
Bridal Boot Camp, on My Wedding Scrapbook. Over the next eight weeks I'm going to be
showing you everything you need to know to get the body you want for your wedding day.
[music] I'm going to show you ten different exercises
for toning the arms and shoulders. I'm going to start with a warm up, so really light hand
weight for this just to turn and warm up the arms. Getting the waist moving, relaxing your
shoulders and thinking about reaching and stretching through the knuckles but without
locking out your elbows. See and just warm up for about 30 to 60 seconds in this way.
For the next exercises I want you to select a weight between three and five kilos. You're
going to perform about 12 to 20 repetitions of those exercises for about 30 to 40 seconds.
The next exercise we're going to do is tricep overhead extensions. So pick up your heavier
weights, take your arms above your head and you're just going to dip the weights between
your shoulder blades keeping your elbows pointing towards the ceiling and your arms really close
to your ears. Next up is bicep curls, they're going to tone the front of the arms. Keep
your elbows tucked in and pointing down. Make sure you extend to full length so hands come
all the way down to the thighs to get the full length of the muscle. Next exercise is
fly's. This is to tone your shoulders. Start with your hands in the middle, weights together
and then you're just going to extend your elbows out to the side. Imagine you're pouring
two jugs into a basin. So we tip down slightly at the top of the move and I just want you
to mash up those two moves. The two curls into one fly. So we're going fronts of the
arms and we're going tops of the shoulders. Focusing on the back of the arms again we're
going to tricep dip. So hands just wider than shoulders, the weight in the heel of your
hands, lower yourself down towards the floor, bending your elbows backwards and then squeeze
and press through the heels of your hands to return to starting position. Now lets tone
the back of the shoulders. So knee up, tip your waist forward and then squeeze your elbows
towards the top back of your shoulders. Back of the arms is such a focal point for brides.
I'm going to show you another exercise for triceps. Come into all fours, keeping the
weight even between the four points and lift your elbow in line with the top of your back
and just extend from the elbow into a kick back. You'll put on some exercises an elbow
to hand plank. This is a really tough exercise so if you need to start going on the top of
your knees that's absolutely fine. Moving in elbows down from shoulders and then hands.
And finally let's just check that you finish off those triceps. Hands under shoulders,
come onto the tops of your knees, squeeze those tricep muscles and then lower your chest
down to the floor and press through the heel of your hands to lift back up to starting
position. That's all for this week. If you enjoyed this video please give it a thumbs
up and subscribe to the channel. You can also like us on Facebook and follow us on Twitter.
I'll be back next week showing you some great ideas to accompany your workout routine, healthy
lunchbox and snack ideas. See you then. [music]