Workouts we love – Coastal Concierge’s prescription for a mind/body makeover in fifteen minutes! “Fit in Fifteen” will leave you feeling revitalized, confident and rejuvenated. You will break through a plateau and jumpstart your way to real, measurable results just in time for another great summer in the Hamptons! Try out this upper body workout routine to get you in shape.

” Tell me and I“ll forget.
Show me and I’ll remember.
Involve me and I’ll understand”. – Confucius

Training To Get You Started!

All you need is a mat, a pair of light to medium dumbbells, and your own bodies resistance.

Warm-up:
5-10 minutes of Cardio: This can be jumping jacks, high knees, running in place, or Burpees, anything that gets your heart rate up. Perform each exercise below for 2 sets. Each set is 8-10 repetitions with a one minute rest period in between each set. All exercises should be performed with a slow and controlled movement.

Upper Body Workout – Circuit #1

Bicep Curls:
Hold dumbbells in palms of hands, bend elbows, bring dumbbells up to shoulder height, and slowly release dumbbells back down to starting position. Curl up 8-10 times.

Shoulder Press:
In a standing position, hold dumbbells in palms- knuckles facing out. Start at shoulder level with feet apart, push dumbbells up overhead without locking your elbows. As you come down, squeeze your back muscles together.

Tricep Kick Back:
Grasp dumbbells in hand with closed fists, elbows bent, and close to your side. Bring the dumbbells under your arms, lean forward slightly, extend arm back and forth while pausing at the top before returning to the starting position. This is one rep, repeat and continue for 8-10 reps.

Lateral Raise:
Start with dumbbells at shoulder height, arms out horizontally. Raise dumbbells up and down, with a slight bend in your elbow. Repeat 8-10 reps

Chest Press:
This Exercise can be performed on a mat or a bench. Lay on your back with your shoulders and head supported. Shoulders, hips, and knees should all be in line with one another. Press dumbbells up toward the ceiling; do not lock out elbows. Slowly lower the dumbbells back to the starting position and repeat.

Abs:
Perform crunches very slowly and with control and don’t pull on your neck. Exhale as you crunch up, inhale as you go down, keeping your belly button drawn in. Do 8-10 reps.

Basic Crunch:
Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
Place arms behind your head, hold elbows out. Press your back into the mat. Crunch up, lifting your head, neck, and shoulders off the floor. Hold for a moment at the top of the movement and then lower slowly back down. Repeat 8-10 reps.

Bicycle Crunch:
Lie flat on the floor with your lower back pressed into the ground. Put your hands behind your head, then bring your knees in towards your chest and lift your shoulder blades off the ground. Pull your navel in and straighten your right leg out to about a 45-degree angle to the ground while turning your upper body to the left , bringing your right elbow towards the left knee. make sure your rib cage is moving and not just your elbows. Switch sides and do the same motion on the other side, perform 8-10 reps.

Plank:
Get into a pushup position on the floor. Bend your elbows 90 degrees and rest your weight on your forearms. Hold your belly up, back flat, your head is straight and your nose is pointing down toward the floor. Hold this position for at least 30-60 seconds. The plank helps develop strength in the core, shoulders, arms and glutes.

Roll-Up:
Lie on back with arms and legs extended. Feet flexed, Inhale. Exhale as you reach arms up and forward, roll head toward your chest while lifting your head and shoulders off the floor. Arms close to your ears, press inner thighs together and pull navel in toward your spine. Slowly peel off the floor until you’re sitting in a C shape – back rounded, head toward knees & arms extended in front of you. Keep your chin tucked throughout the move. Gradually reverse movement, inhaling and squeezing abs as you roll back down to the floor. Repeat sequence 8-10 times.

Feel great all day with this quick “Fit in Fifteen” upper body workout routine!

Stay tuned for Circuit #2 focusing on the lower body…

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