It’s the season we all want to look and feel our best. Our job is to keep you motivated (even in this extreme heat). From weight loss to toning up, there are many reasons why you should incorporate weight training into your workouts. Here’s a go-to guide for arm-strengthening exercises:


Stability Ball Decline Push Ups

Drape yourself over a stability ball, and walk your hands out on the floor until only your shins rest on the ball. Center your hands beneath your shoulders, and keeping your back straight, do a pushup. Want even more of a challenge? Choose a large ball to add more of a decline or move your hands closer together.


Stability Ball Push-UpsStability Ball Pushups

Peaking Bicep Curls

Sit down at one of our machines and grab the bar so that your palms face you with your biceps next to your ears. Lean forward slightly and curl the bar behind your head. Do 2 sets of 10 reps, and you’re sure to feel the burn!

Peaking Bicep CurlsPeaking Bicep Curls

Stability Ball Chest Presses

Grab a pair of 8- to 15-pound dumbbells. Lie on a stability ball (positioning it underneath your mid to upper back) with your feet flat on the floor, your knees bent about 90 degrees and your abs pulled tight. Hold the dumbbells by your chest, palms facing forward, and press them straight up toward the ceiling. Lower the weights and repeat, using your abs to keep your body still.

Stability Ball Chest PressesStability Ball Chest Presses

Tricep Extensions

Stand with your left foot forward and your knees bent. Bend slightly forward at your hips and place your left hand on your left thigh for support and hold a 3- to 5-pound dumbbell in your right hand. Keeping your elbow bent, pull your right upper arm up and back to be almost parallel with the ground. Extend your arm straight out behind you. Squeeze and hold before bringing your arm back into the starting position. Start with 3 sets of 15 reps on each side.


 Tricep Extensions - DownTricep Extensions - Extended

Alternating Shoulder Presses

Hold dumbbells by your ears with your palms forward and feet shoulder-width apart. Press the dumbbell up overhead with your left arm, keeping it slightly in front of your face. Don't lock your elbow, and use your abs to keep your body still. Return to start, and repeat with the right arm. Try to do 2 sets of however many reps you feel comfortable with.

 Alternating Shoulder Press - Down Alternating Shoulder Press - Up