Target: Front of arms
Move: Alternating dumbbell biceps curls

If the front of your arms lack shape, they also lack strength. But your go-to-move will always be the biceps curl. And this arm workout offers some welcome variation in its action. Biceps can be exercised singularly, with both arms at the same time, or in simultaneous-alternating fashion. I find alternating single arms, one immediately after the other, fires up my arm workout. This technique forces muscles to work harder than they would if I lifted a barbell with two arms. Whichever option you chose, ensure elbows are at your sides or slightly behind torso throughout the biceps curl. Otherwise if elbows move forward that extra movement will relax tension on your biceps in between reps. That’s a beginner’s mistake you’ll want to dodge.

Set-up: Take hold of two dumbbells with an underhand grip, stand with a micro bend in your knees, brace abs, hang arms at sides.

Action: Raise one dumbbell and rotate forearm until forearm is vertical and palm faces shoulder. Lower arm and switch sides; repeat alternating arms for 10 repetitions. Perform three sets of 10 reps with a 30-second rest between bouts. After four weeks, it’s your strong, shapely biceps decorating your arms that your friends will notice, not your Prada tote.

Try alternating biceps curls today, and then post your comments below.

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A version of this article appeared in Sun Media’s 24 Hrs. commuter newspaper.

Target: Lower, side abs
Move: Knee drop
Gear: Medicine ball

Shortcut to flatter, stronger abs

Limit your back aches, strengthen your core support for all your sport moves and zip up your jeans with ease by performing this lower abs and oblique combo move. Pair knee drops with plank pose to work most of your abs in the shortest amount of time.

Set-up: Lie on your back, place hands behind your ears, keep hips and knees bent with feet on the ground. Secure a light-weight medicine ball between your legs by gently squeezing knees together. Pull belly button into spine to keep low back braced by the floor throughout action.

Action: Pull your knees toward your chest; lower knees to left side, then return them centre. Repeat action on right side; alternate sides for a total of 12 repetitions. Aim for three sets.

To intensify, add reps, sets or weight load.

Improvise with household items instead of using a medicine ball for knee drops today, and then post your comments below.

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A version of this article appeared in Sun Media’s 24 Hrs. commuter newspaper.

Target: Back of arms
Move: Triceps extensions
Gear: Exercise band, rope attachment

Trick your triceps to firm-up quickly with a move that tones as it defines.

Set up: Take hold of a rope attachment on a cable machine or an exercise band secured in a door frame with a narrow shoulder width overhand grip (shown). Turn body away from door frame with exercise band above head; lunge one leg ahead and bend torso forward; keep upper arms parallel with elbows high along side of head.

Action: Extend arms straight, then bend elbows to complete action. Tip: Use a deliberately slow speed throughout the movement to stimulate a full contraction. This purposeful technique allows for more intense concentration on the long head to bring out muscular detail. Do thee sets of 12 repetitions with a 30-second rest between sets.

Try cable triceps extensions today, and then post your comments below.

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A version of this article appeared in Sun Media’s 24 Hrs. commuter newspaper.

A busy gal truly needs only these five boot camp exercises to sculpt major results, slimming and strengthening your bottom half as they tone shoulders, triceps and chest muscles in an express workout. That’s why if you’re thinking about losing winter weight, sunning yourself on the beach or marching down the aisle, but feel anxious about short shorts and arm-baring dresses, these boot camp workouts are fantastic for buff brides wearing a gown of any style, or bikini babes looking to ditch the camouflage chic and finally fix any figure flaw.

“When developing the Booty Camp Fitness program, we kept ladies’ typical trouble zones in mind,” says Sammie Kennedy, creator of the popular workout.

Kennedy’s intensive group fitness boot camp training program is designed to help women set and achieve fitness goals, have fun while getting a satisfying workout and feel confident wearing hot summer styles or look picture perfect.

5 best boot camp exercises for tighter buns and firmer arms:

☑ Walking lunges: These target glutes, hamstrings and quads making them really effective movements to shape and tone the lower body.

☑ Jump squats: Great for burning calories, jump squats are an explosive plyometrics move that works your heart, legs and gluteals.

☑ V-sits: This move targets both upper and lower abs as well as your postural muscles, which will help you flatten abs and carry yourself confidently in a bikini.

☑ Push-ups: Popular for targeting the upper body producing sleek, shapely arms, this exercise also works your core sculpting a tight, toned tummy.

☑ Jump chin-ups: Adding the jump to a standard chin-up adds a cardio element to the move, which increases the heart rate and calorie burn as it targets arms and back muscles so you look fit in any swimsuit or dress.

Booty Camp Fitness is the first national women’s-only boot camp program with more than 90 locations across Canada. Camps start April 6, 2010. Ladies of all fitness levels are welcome. Booty Camp Fitness provides recruits with the total package: one-hour workouts twice a week, the new Ultimate Home Edition two-disc DVD complete with eight different workouts, a copy of “The Ultimate Girl’s Guide to a Healthy & Sexy Booty”.

Have you survived a boot camp session? Share you workout story and join the discussion below

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Get a healthy glow.

Candle Light Yoga at Extreme Fitness offers a unique twist on ways you can participate in Earth Hour events, get a fun workout, meet like-minded people and support action on climate change.

On Saturday, March 27th at 8:30 p.m. across the GTA at five locations, non-members and members alike can sign-up for the 60-minute special class. The purpose of the class is to increase awareness about Earth Hour and to raise money for the World Wildlife Foundation. The class is free, but each club has a limited 30 spaces, which will be filled on a first come first serve basis. The Earth Hour yoga class is suitable for all ages and fitness levels.

For more information and to reserve your spot in the class, visit Extreme Fitness. You can also reserve by email: earthhour@extremefitness.ca