by Tiara Cameron – Creator of Tiara Protein Powder

Arms

Figure 8’s

Figure 8’s

By on Apr 21, 2014 in Arms, Exercises |

Hold a weight by the ends with both hands. Draw a large figure 8 in front of your torso, locking your abs and hips forward, so that they aren’t rotating with the weight.

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Weighted Diagonal Oblique Lifts

Weighted Diagonal Oblique Lifts

By on Apr 21, 2014 in Arms, Exercises |

Stand with your legs shoulder-width apart, holding a heavy weight at your left hip with both hands. Lift the weight up over your right shoulder, holding your abs tight and twisting through your trunk. Return to start. Go to fail and then repeat on the other...

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Dumbbell or Kettle Bell Swing

Dumbbell or Kettle Bell Swing

By on Apr 20, 2014 in Arms, Exercises |

Hold a heavy weight or kettlebell. Lean forward while keeping your back as flat as you can, and swing the weight back between your legs, then forward in the air as you come to standing position, lifting the weight to shoulder height. Squeeze your glutes as tight as you can at the top and then immediately repeat. Keep your abs tight to protect your...

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Bicep Curl Push Out

Bicep Curl Push Out

By on Apr 5, 2014 in Arms, Exercises |

Standing straight up lift dumbbell weights with both arms up to your shoulders then descend slowly to a 90-degree angle. At the 90, push your arms out 6 inches and slowly draw them back in. Immediately lift the weights up to your shoulder again so you’re keeping constant tension on your...

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Tricep Dips

Tricep Dips

By on Apr 5, 2014 in Arms, Exercises |

These can be off the side of your couch arm or a kitchen chair if you are not in a gym. Start with your arms straight on the edge of the seat, your tush elevated, and your feet straight out in front of you. Slowly lower your body keeping your elbows in tight behind you until 90 degrees. Return.  Keep your lower back as close to the block or chair as you can as you...

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