Hello everyone! I am really excited to announce that Jurien and I will now be switching off every other week with a column that both men

Photo Editor Tim Smith

Photo Editor Tim Smith

and women can enjoy and learn from. This week I really want to focus on arm workouts. I know for women, we tend to target our workouts more for our legs over our arms, but it is really important to give balance and throw some diversity into your routine.

For arm day, you should warm up with 15 to 20 minutes of cardio. This could range from running, doing the stair stepper or even the elliptical, but it is important to get your heart rate up and warmed up before lifting.

So my first exercise for you is called incline bench row. You’re going to place one knee on the bench as well as one arm, and with a weight comfortable to you take the arm left hanging and bring the weight up to your chest, really targeting your back. Do this exercise in four sets of ten.

Photo Editor Tim Smith

Photo Editor Tim Smith

The next exercise I have for you focuses on shoulders. Dumbbell rows are one of my favorite workouts. While standing up, grab two free weights that feel comfortable to you. Start with your arms extended in front of you, and let your elbows drag your motion. The weight should come close to your chin, and then go back down to starting position. Do this exercise in four sets of ten.

Remember to drink three liters of water a day. Drinking water is an easy way to keep your body going and burn fat.

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