Steal ashley graham’s killer upper-body workout – fitness – health. com

Ashley Graham is definitely about that gym life. Weight loss tips And we know this because the 29-year-old model has been posting her sweat sessions on Instagram as of late. Exercise list app Her workout of choice: hitting it hard with Dawin Pena, 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. Diet plan to gain weight 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. Losing weight healthily (Yep, I timed her). Healthy diet paradise 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. Weight loss smoothies 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. Losing weight inspiration Oh, and you also might want to download the playlist Graham was rocking too—Sean Paul’s “Gimme The Light,” Mr. Omega 3 weight loss dosage 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!

Now get that upper body (and those abs) in shape…because summer is coming!

Stand with feet hip-width apart, hinge forward slightly and grab each end of the cable ropes; palms face in. Paleo diet what not to eat 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. Lose weight fast diet and exercise Pause and then slowly return back to start. Exercise ecards (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. Military diet uk With arms overhead and bent backwards to about 90-degrees, hold cable rope in each hand; palms face in. Best diet for women over 50 Keeping elbows close to ears, pull ropes down until arms are fully extended. Paleo brownies coconut flour Pause and then return to start. Healthy diet on a budget (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. Lose belly fat meal plan Pull ropes up toward shoulders using forearms; upper arms stay fixed. How to lose your belly fat Lower back down to start, and then repeat. Healthy diet and exercise (Graham did 9 reps.)

RELATED: Love Ashley Graham? Here are 9 Other Body-Positive Activists You Should Follow

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. Low carb diet for vegetarian Squeezing back, pull ropes down towards torso; keep arms close to body. Alpha m diet plan Pause and then slowly return to start. Paleo banana bread coconut flour (Graham did 8 reps.) Seated One Arm Row

Start seated on a bench with legs wider than hip-width apart and feet planted. Paleo diet what is it Place left hand on hip while right arm is extended up on a diagonal with cable handle grasped in hand; palm face down. Best diet soup Squeezing back, pull rope down towards torso, twisting hand out so that palm faces in; keep arm close to body. Low carb diet menus breakfast lunch dinner Hold, and then slowly return back to start. Exercise calendar template Repeat on opposite side. Weight loss diet in hindi (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. Best diet to lower cholesterol Without moving torso, pull bar down to chest while squeezing shoulder blades together. Paleo diet vegetables Pause, and then slowly return to start. Healthy diet meals (Graham did 7 reps.)

Lie faceup on a bench with feet planted on floor and a dumbbell in each hand. 2 month diet plan Extend arms straight up over chest; palms face in. Paleo diet diabetes Keeping a slight bend in elbows, slowly open arms out until they are in line with chest and hands are parallel to floor. How to lose weight in a month Pause and then raise arms back up to start. 7 day protein diet (Graham did 6 reps.) Standing Biceps Curls

Stand with feet wider than hip-width apart and knees slightly bent. Exercise ideas Hold a dumbbell in each hand in front of body; palms face up. Best diet plan Bend elbows and curl the right hand up toward the right shoulder. Paleo diet breakfast casserole As you slowly lower the right hand back down, begin repeating the motion with the left hand. Weight loss affirmations Continue alternating. Exercise and depression anxiety (Graham did 4 reps per arm.) In & Out

Start seated with arms behind you and hands on floor; fingers facing feet. I want to lose weight Lean back, raise legs and bend knees. Exercise 32 anatomy of blood vessels With abs tight, extend legs straight out as you lower back down slightly. Exercise for pregnant women Pull legs back in and lift torso back up. Is paleo diet gluten free Continue repeating. (Graham did 17 reps.)

Lie faceup with arms and legs extended straight out. Exercise for kids Simultaneously raise your right leg and left arm as you crunch up, bringing the two together over the stomach. Benefits of low carb diet high protein Lower back to start. Best diet for pcos patients After desired number of reps, repeat with opposite arm and leg. I want to lose weight in a week (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. Weight loss diet for women Crunch up and then lower back to start. Exercise quotes motivation Repeat. Weight loss motivation (Graham did 15 reps.)

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