Amanda Kilgore Certified Personal Trainer & Fitness Consultant

AFAA Certified

Contact Amanda: kilgore.a@gmail.com

Time to start thinking about those

holiday sp aghetti stra p dr esses.

Holiday parties are being planned, so time to start preparing more than just

the TURKEY.

Lets talk about how to tone up our

''WINGS''. Triceps make up twothirds

or your upp er arm, so keeping

this muscle toned makes a big difference

in how your arm looks. The tricep

area is one of the fattiest spots on a woman. Here are a few exercises to get you started on sculpting this area.

TRICEP EXTENSION WITH DUMBBELLS

1. Lie on bench. Hold a 5-10 lb dumbbell in each hand. Palms facing in, elbows bent. Straighten arms, bringing knuckles toward ceiling.

2. Return to start and repeat 10-12 times for 3-4 sets.

DIPS

1. Sit on a step with legs slightly bent, feet flat on floor. Place hands on step by thighs and press palms into the step to lift butt.

Try a Tricep push up to get toned up. 2. Next, slide butt off edge and bend elbows to drop hips 3 inches from floor. Straighten arms and slide hips back without sitting down.

3. Repeat 10-12 times 3 to 4 sets.

TRICEP PUSH UP

1. Lie on left side with legs together and slightly bent. Place left hand on right hip and right hand on floor in front of left shoulder.

2. Extend right arm, lifting left shoulder off floor. Bend elbow to lower, without touching shoulder to floor.

3. Repeat 10-12 times for 3-4 sets.