Before starting prepare 2 bottles of water or alternatively two weights.
1. Begin in a standing position with slightly bended legs. Extended one leg to the side. Keep arms firm at chest level with elbows angled just slightly upward. In your hands hold a three-pound weight (alternatively water bottle). Rotate the torso towards extended leg side and simultaneously lift the leg toward your stomach bending a knee. This exercise works on shoulders, triceps, biceps, and the underside of your arms and chest, so it works all places we show, when in strapless dresses! The rotation at the waist also tones your core, while the thigh lift helps work on balance and stability.
2. Similar to the previous exercise. Start in the same position, but this time keep your arms straightened on your chest level. Keep weight in your hands and twist toward the leg.
3. This exercise start in seated position with hips to the back bent knees. Keep the bottle in your hands and arms like in the first exercise.Allow them to initiate the twist, but remember about keeping your abs engaged to protect your back. While rotating shift between legs, bending one after another as arms moves from side to side.. This move targets the arm and shoulder and makes it shape perfectly for a t-shirt sleeves.
4. Start in the same position as in the previous exercise. This time use two weights. Bent elbows and keep arms close to the torso. This exercise involves straightening the arm, when performing slow controlled punch and simultaneously straightening to the leg to the back. Return to the starting position. Create a feeling of resistance as you alternate arms and feet.
Do it for both sides, I recommend doing 3 series each. Start with 10 reps and build it up to 20. Remember to take a bit of time off in between the series. Afterwards do some stretching. If you don't have idea what to do, HERE is a link to upper body stretch by Jillian Michaels I usually do.