Sandra Prior

Ripped and Ready

To maintain a sleek physique, workout at least 5 times a week. Use a variety of exercises to keep abdominals and other muscles perfectly toned.

Keeping in sizzling shape should always be one of your main priorities. Start now, as in today. Even if it’s just some push ups and sit ups in the morning and evening. There is no perfect time for anything, so don’t waste more time waiting for the right time.

Upper Body Workout

Perform 3 sets and 15 repetitions each.

Shoulders

Standing Straight Arm Raises

Stand grasping dumbbells in at sides. Proceed to raise arms out in front of you. Pause, then lower to starting position.

Obliques

Side Twists

Lie with your back on a bench or Swiss ball, legs bent and feet flat, with hands behind head. Proceed to raise the head and shoulders a few inches and twist to the right. Pause, then lower to starting position and next rise and twist to the left.

Abdominals

Front Crunches

Lie with your back on a bench or Swiss ball, legs bent and feet flat, with hands behind head. Proceed to raise the head and shoulders a few inches. Pause, then lower to starting position.

Biceps

Alternate Side Curls

Stand grasping dumbbells palms in at sides. Proceed to curl the left weight up to the side until bicep meets forearm. Pause, then lower to starting position and next curl the right weight up.

Chest

Lying Flyes

Lie with your back on a bench or Swiss ball, legs bent and feet flat with hands grasping dumbbells out to sides. Proceed to bring arms together over the chest. Pause, then return to starting position.

Back

Seated Bent Over Flyers

Sit on a bench or Swiss ball, grasping dumbbells palms in at calf level. Proceed to raise them out to sides until arms are parallel to the ground, keeping the upper body slightly bent over. Pause, then lower to starting position.

Forearms

Wrist Twists

Lie on your back on a bench or Swiss ball, grasping dumbbells at arms length over the chest, palms in. Proceed to twist wrists so palms face out. Pause, then twist wrists so palms face back. Pause, then return to starting position.

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