Jessica Biel is a show-off. She loves to show off her shoulders and why not - hers rock!
For day three of our "Hot Bodies" week, celeb trainer Joe Dowdell, who has worked with Natalie Portman, Eva Mendes, Anne Hathaway and Claire Danes, reveals how you can get shapely shoulders like Jessica.
"Jessica has always been someone who likes to workout, taking roles that push her professionally and physically," Joe says. "With training for her roles in "The A-Team" and the upcoming "Total Recall", Jessica works hard to maintain a healthy lifestyle and workout regimen. She accentuates her shoulders on and off the red carpet with off the shoulder and strapless dresses and tank tops for a casual daytime look."
Here is Joe's plan to get your shoulders in tiptop shape.
"Perform each sequence then rest the prescribed amount of time, noted below. Once you can perform all 3 sets of the exercises for the maximum number of prescribed repetitions and then increase weight by 2.5-5 lbs. for the next workout."
A1) Push Ups Set Up: Place your palms flat on the mat, your hands slightly wider than shoulder width apart and your fingers facing forward or slightly inward. Brace your core, glutes and keep your head in line with your spine. Modified: If necessary, begin as above except your knees and feet are on the floor.
Movement: Slowly lower your body toward the floor; keeping your torso level with the floor (i.e. do not let it dip toward the floor). Try to form a 45-degree angle between your upper arms and your torso. Continue to lower yourself until your chest is a few inches above the floor. Take 2 seconds to lower yourself, no pause and 1 second to rise back up. Repeat for as many reps as you possibly can.
Note: If you want to try something a bit more challenging than just using a modified approach: start out performing a normal push up and perform as many repetitions as you can. Once you can no longer perform any more repetitions in the normal push up position, drop to your knees and continue the set in the modified position for as many repetitions as you can.
Tips: Look down as you lower and lift. Push through the heel and outer surfaces of your palm, as it will give you more force in your press. Stop the set once you can't maintain proper spinal alignment. The push up is just as much of a core exercise as it is an upper body exercise (i.e. chest, shoulders and triceps).
The Details: Sets: 3 Reps: As Many Reps As Possible (AMRAP) Rest Period: Wk 1 - 60 secs, Wk 2 - 45 secs, Wk 3 - 30 secs, Wk 4 - 15 secs
A2) Incline Reverse DB Flies Set Up: Lie face down with your upper chest supported on a 30-degree incline bench; hold a pair of dumbbells, palms facing each other and arms straight and directly under your shoulders.
Movement: Raise your arms directly out to your sides, up to shoulder height and keep your palms facing the floor at the top of the movement. Make sure you squeeze the shoulder blades together at the top of the movement. Take 1 second to rise up, pause for 1 second at the top and then 2 seconds to return to the start position. Repeat for the prescribed number of repetitions.
Tips: Keep your arm in line with your shoulders. Squeeze your shoulder blades together at the top of the movement.
The Details: Sets: 3 Reps: 10-12 Rest Period: Wk 1 - 60 secs, Wk 2 - 45 secs, Wk 3 - 30 secs, Wk 4 - 15 secs
A3) Lateral DB Raises Set Up: Hold a pair of dumbbells at your sides, palms facing inward. Bend at your knees and hips slightly.
Movement: Raise your upper arms to your sides until your elbows are at shoulder height. Make sure to keep the height of your elbows above or equal to the height of your wrists. Do not bend your wrists. Take 1 second to rise up to the top of the movement, no pause and then 3 seconds to return to the start position. Repeat for the prescribed number of repetitions.
Tips: Do not let your wrists go above your elbows as you raise the weights. Keep your elbows in the correct position as you raise the dumbbells up. Be sure to keep your core braced throughout the movement.
The Details: Sets: 3 Reps: 10-12 Rest Period: Wk 1 - 60 secs, Wk 2 - 60 secs, Wk 3 - 60 secs, Wk 4 - 60 secs
Rest Periods: Each week you do the circuits, lessen your seconds of rest between each exercise. For example: Week 1: Rest 60 seconds between each exercise. Week 2: Rest 45 seconds between each exercise. Week 3: Rest 30 seconds between each exercise. Week 4: Rest 15 seconds between each exercise. Weeks 1-4: Rest 60 seconds after each circuit.
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