Ashley
Graham is definitely about that gym life. And we know this because the
29-year-old model has been posting her sweat sessions on Instagram as of late.
Her workout of choice: hitting it hard with Dawin Peña, co-founder and trainer
at The DogPound, a boutique training studio in NYC.
Thanks to
a recent Instagram story posted by the America’s Next Top Model judge,
we happened to get a glimpse into one of Graham's evening exercise routines.
Let me tell you, it is a killer upper-body circuit that hit the triceps,
biceps, chest, and back. And she finished off with some core work.
The best
part: it only took Graham 2 minutes and 48 seconds to get through these moves.
(Yep, I timed her). Granted, you have to take into account that she probably
rested here and there, and did a few more sets and reps than she let us in on,
but even with those considerations, this is still a great workout option for
when you are short on time.
Our
suggestion: Cycle through this 11-move circuit 3 times. If you do that, you are
looking at about a 10- to 12-minute upper body blaster that you can knock out
the next time you are in the gym. Oh, and you also might want to download the
playlist Graham was rocking too—Sean Paul’s “Gimme The Light,” Mr. Probz’s
“Waves,” Kid Cudi’s “The Pursuit of Happiness,” Eddie Money’s “Take Me Home
Tonight” and Future’s “Real Sisters”—because it was kind of fire!
Rope Triceps Extension
Stand with feet hip-width apart, hinge forward slightly and grab each end of the cable ropes; palms face in. Keeping upper arms straight and close to body, pull down using forearms, lowering the rope until arms are fully extended and at either side of legs. Pause and then slowly return back to start. (Graham did 10 reps.)
Overhead
Triceps Extension
Stand
with back to cable machine, feet staggered, one foot in front of the other, and
knees slightly bent; hinge forward. With arms overhead and bent backwards to
about 90-degrees, hold cable rope in each hand; palms face in. Keeping elbows
close to ears, pull ropes down until arms are fully extended. Pause and then
return to start. (Graham did 9 reps.)
Rope
Biceps Curl
Stand
with feet shoulder-width apart, legs bent slightly and end of cable ropes
grasped between hands; palms face in. Pull ropes up toward shoulders using
forearms; upper arms stay fixed. Lower back down to start, and then repeat.
(Graham did 9 reps.)
Seated
Cable Row
Start
seated on a bench with legs wider than hip-width apart, feet planted, and arms
extended up on a diagonal with ends of cable ropes grasped between hands; palms
face in. Squeezing back, pull ropes down towards torso; keep arms close to
body. Pause and then slowly return to start. (Graham did 8 reps.)
Seated
One Arm Row
Start
seated on a bench with legs wider than hip-width apart and feet planted. Place
left hand on hip while right arm is extended up on a diagonal with cable handle
grasped in hand; palm face down. Squeezing back, pull rope down towards torso,
twisting hand out so that palm faces in; keep arm close to body. Hold, and then
slowly return back to start. Repeat on opposite side. (Graham did 7 reps.)
Seated
Lat Pulldown
Start seated with back straight, knees under
knee pad and bar in hands (overhand grip) slightly wider than shoulder-width
apart. Without moving torso, pull bar down to chest while squeezing shoulder
blades together. Pause, and then slowly return to start. (Graham did 7 reps.)
Dumbbell
Fly
Lie
faceup on a bench with feet planted on floor and a dumbbell in each hand.
Extend arms straight up over chest; palms face in. Keeping a slight bend in
elbows, slowly open arms out until they are in line with chest and hands are
parallel to floor. Pause and then raise arms back up to start. (Graham did 6
reps.)
Standing
Biceps Curls
Stand
with feet wider than hip-width apart and knees slightly bent. Hold a dumbbell
in each hand in front of body; palms face up. Bend elbows and curl the right
hand up toward the right shoulder. As you slowly lower the right hand back
down, begin repeating the motion with the left hand. Continue alternating.
(Graham did 4 reps per arm.)
In &
Out
Start seated with arms behind you and hands on
floor; fingers facing feet. Lean back, raise legs and bend knees. With abs
tight, extend legs straight out as you lower back down slightly. Pull legs back
in and lift torso back up. Continue repeating. (Graham did 17 reps.)
Jacknife
Lie
faceup with arms and legs extended straight out. Simultaneously raise your
right leg and left arm as you crunch up, bringing the two together over the
stomach. Lower back to start. After desired number of reps, repeat with
opposite arm and leg. (Graham did 10 reps.)
Crunches
Lie
faceup with legs extended straight up, a light bend in knees, feet crossed at
the ankles (left over right) and hands lightly on back of head. Crunch up and
then lower back to start. Repeat. (Graham did 15 reps.)
Read More: 'I'm human': Fitness promotes body confidence with viral pic of arm cellulite
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