Train Like A Tennis Star! 5 Exercises To Strengthen Your Arms & Core

Summertime is here, which of course means more time spent outdoors doing the sports we love. If you know me well, tennis is one of my favorite sports that I love to play. The athleticism and drive we see in tennis players is always so inspiring through their performance and physique! Whether or not you will be stepping onto a court, you can still get upper-body strength and beauty, like the pros.

This workout is geared to tone the shoulders, chest, back and arms, which will give you the strength to swing a racket with conviction or rock that new sleeveless dress you’ve been dying to wear. Get ready for a defined, dazzling upper body in no time!

Perform each exercise at a moderate pace, focusing on form. Perform 3 rounds of the entire routine. This workout can be done 3 times per week.

T Raise

Stand with you feet hip-width apart, holding a set of dumbbells at your hips. Deeply bend both knees, shift your hips back and bring your torso parallel to the ground. Engage your core the entire time. Lift the weights up to shoulder height, arms extended straight.

Draw your shoulder blades together as you lift. Bring the weights back down to your starting position and repeat the movement.

Perform 10 reps.

Side Plank With Lateral Raise

Come onto your side with your feet stacked and your right forearm on the floor. Make sure that your right elbow is underneath your shoulder and that your hand is directly beneath your elbow.

Press your hips up toward the sky, lifting as high as possible. Hold one dumbbell in your left hand, extended straight out from the shoulder.

Lift up directly above your shoulder with the arm extended. Come back to center and repeat the movement. Perform 10 reps each side.

Triceps Pushup To Mountain Climber

Come into a straight-arm plank with your wrists under your shoulders and legs extended to straight. Deeply bend both arms as you bring your chest toward the floor. Keeping your body as straight as possible, press back up to straight arm plank.

Then, draw your right knee toward your chest, keeping your hips down and level. Come back to center and bring your left knee toward your chest. Return back to your starting position (your straight-arm plank) and repeat the entire movement. Perform 10 reps (1 pushup and 1 mountain climber is 1 rep).

Biceps Holds

Stand with your feet hip-width apart and a slight bend in both knees. Hold a set of dumbbells in each hand.

Bend your elbows and bring your weights up, forming two 90-degree angles with your arms.

Keep your shoulders down away from your ears and core strong. Try to remain as still as possible, engaging the biceps the entire time. Hold this position for 30 seconds.

Opposite Arm And Leg Reach

Come into a straight-arm plank with your wrists under your shoulders and feet slightly wider than hip-width. Engage your legs and core as much as possible. Once you feel steady, lift your right arm up to shoulder height.

As you lift right arm, lift left leg up to hip-height. Come back to center and switch sides.

Move at a controlled pace, while keeping your torso as still as possible. Continue to alternate lifting your opposite leg and arm.

Perform 10 reps each side.

Note: If you feel more comfortable lifting just your arms or just your legs please do so.

6 Moves To Build Strength & Get A Killer Core

Summer may be coming to an end but a killer core is never out of season. A strong core not only gives you a slim physique, but also reduces back pain, improves posture, increases balance and gives you a confidence boost. In order to build lean muscle and flatten out your stomach, your workouts need to challenge the core in many different ranges of motion.

These dynamic moves will strengthen your abs to flatten things out and maintain a six-pack, strengthen your obliques to create a v-shape and work your hips to give you an hourglass figure.

Perform the workout 3-4 times a week on its own or in addition to your usual workout. Once you get through each exercise, rest for 30 seconds and repeat the entire routine three times. You only need a mat, so you can complete this workout anywhere!

V-Ups

Lie flat on your back with your legs extended to straight and arms by your sides. Lift your right leg up to hip-height as you lift your upper back off the floor. Reach your left hand to touch your lifted right leg. Twist through your waist, engaging the obliques and keeping your leg still.

Lower your leg and torso back to the floor, coming back into a lying position. Engage your core to lift your left leg and upper back off the floor. Touch your right hand to your left leg, twisting through your waist.

Continue the movement for 10 reps each side.

Roll Downs

Come into a seated position with legs extended out straight. Hinge forward at your hips as you reach towards your toes. Then start to roll down on your back, one vertebrae at a time. Press your thighs together and activate the core.

Once on your back, begin to roll up one vertebrae at a time. Keep legs and feet pressed into the floor as you come back up to a seated position.

Continue the movement for one minute.

Opposite Arm & Leg Raise

Come into a straight arm plank with wrists under shoulders and legs extended. Maintain a static position with control. Then lift your left leg up to hip-height and right arm up to shoulder height. Deeply engage your core and glutes the entire time.

Return back into a straight-arm plank and switch sides, lifting right leg and left arm. If you feel too unstable, you can always just lift your arms, keeping your feet on the floor.

Perform ten reps on each side.

Butterfly Sit-ups

Lie flat on your back with your knees bent and feet together. Place your hands behind your head and lift your feet a few inches off the ground (keeping your feet glued together).

Lift your shoulder blades off the ground as your bring your knees to your elbows. Return back to starting position with your feet hovering over the floor. Repeat the movement using your low abs to draw your legs inward. Perform 20 reps.

Side Plank Hip Raises

Come into a side plank with your elbow aligned under your shoulder and your feet stacked. Form a straight line from your shoulders to ankles.

Then, press your hips up to the sky. Drop your hips back down toward the floor with control.

Repeat the movement by pressing hips back up to the sky and then lowering them down. If this is too much on your shoulders, you can always bend your bottom knee and place it on the ground.

Repeat the movement at a steady pace. Perform ten reps on each side.

Squat Jumps

Stand with your feet hip-width apart. Deeply bend both knees, shift hips back and lower down so thighs are parallel with the floor.

Then, swing your arms back by your sides and explosively jump off the ground as high as possible, raises your arms overhead towards the sky. Land softly with your knees bent and your chest up. Repeat the movement, jumping off the ground swinging your arms for momentum.

Perform ten reps.

For an added benefit, cut down or completely cut out all processed foods. The combination will speed up your results and make you feel fantastic!

This HIIT Workout Will Get You Lean & Toned In 12 Minutes

What’s the quickest way to shed weight, build lean muscle, and reveal a toned and sexy physique? The answer is simple: strength training with high-intensity intervals.

As a woman, I was hesitant to start lifting weights. In my mind, lifting heavy weight equated to a “bulky” and “thick” body, but I learned quickly that this could not be farther from the truth. Strength training will actually keep you lean and sculpted, more than just steady cardio activities. The reason? Weight lifting burns calories hours after the workout (where as steady cardio doesn’t).

High-intensity interval training (HIIT) is a perfect addition to strength training because it keeps your heart rate up and melts fat and not muscle.

This workout combines these two types of training methods to give you a rock solid core, lean legs, and defined arms. Do this routine three times a week, and do each exercise three times through. If you have limited time, you will still get a huge benefit by doing each exercise once.

Once this routine becomes easy, increase the amount of weight used in each exercise.

Single Dead Lift

This is the best exercise for a high, rounded seat. The movement targets the glutes and hamstrings, giving perfect definition and lift to your butt.

Start by grabbing a set of dumbbells with an overhanded grip.

Hold them at arm's length in front of your thighs. Stand with your feet hip-width apart and your knees slightly bent.

Then, come onto one leg. Without changing the bend in your knee, bend at your hips and lower your torso until it's almost parallel to the floor (keep the weight as close to your body as possible).

Pause, and then return to standing. Your back should stay naturally arched during the entire movement.

Perform eight repetitions on each side.

Squat Jumps

These powerful jumps burn calories in a short period. The entire body is engaged during this exercise, which helps to get lean all over.

Start by standing with feet hip-width apart.

Bend your knees, shift your hips back and lower yourself so that your thighs are close to parallel with the floor, in a deep knee bend.

Make sure your knees are directly over your ankles. Bring both arms back slightly as you bend deeply.

Then, explosively, jump off of the ground, bringing your arms forward and up as you do.

Land softly in a deep bend, legs hip-width apart. Make sure to keep your chest lifted and swing your arms forward and up as you jump.

Perform 10 repetitions.

Squat To Press

Squats are excellent for slim thighs, a tight butt, and sculpted hamstrings. By adding the press, the core and shoulders are engaged the entire time as well.

Grab a set of dumbbells (10 to 20 pounds).

Stand with feet hip-width apart.

Bend your elbows and bring the weights to shoulder height. Lower down into a squat by shifting hips back, like you’re sitting in a chair.

Come back to standing and press weights directly overhead.

Continue movement at a quick pace for 10 repetitions.

Plank with Dumbbell Row

Planks are the best exercise for your deepest abdominal muscles, which flatten out the stomach. The row builds strength and definition in upper back, shoulders, biceps and triceps. This position will engage the small stabilizer muscles, which improve posture.

Grab a set of dumbbells (10-20 pounds). Come into plank position with feet a little bit wider than hip width apart and dumbbells under shoulders. Brace your core as you lift one dumbbell off the ground by bending at the shoulder. Keeping your arm along your side, bring the dumbbell to just beneath your chest.

Bring the weight back to the ground and switch sides. Continue alternating at a quick pace. Make sure to keep hips as still as possible and legs engaged the entire time.

Perform eight reps each side.

Sprints

Sprints are an excellent way to melt extra pounds and build lean muscle. This powerful exercise is a very efficient way to improve athletic performance and keep the entire body lean and strong.

Start in a lunge position with your back at a 45-degree angle, your weight shifted forward. Drive through your big toe to take bounding steps forward.

After about 10 yards, rest for 30 seconds before starting your next sprint. Quickly shift your hips forward to repeat the forward movement again.

Perform five sprints.

For optimal results, do this routine three times a week, and do each exercise three times through.

Have fun!

Eat, Move & Think Like A Rockstar!

Looking like a rockstar means combining a fit physique with unmatched confidence and a strong presence. Those qualities are inspiring and definitely attainable! A killer fitness routine, conscious eating and a positive mindset are key.

Follow my workout, nutrition tips and positive affirmations and you'll be well on your way to looking like a rockstar!

Fitness

This high-intensity workout is designed to sculpt the entire body, improve power output and strength as well as improve coordination and balance. These moves will burn calories in a short amount of time and keep the body burning fat well after your workout.

Perform each exercise for 30 seconds as fast as possible. Rest for 15 seconds and then perform the next exercise. Once you have completed the entire routine, repeat two more times. Try to incorporate this workout into your schedule 3-4 times a week.

Kettle Bell Swings

1. Hold a kettlebell in both hands with feet hip-width apart. Draw shoulder blades together and engage the core. Slightly bend both knees and shift hips back. Your torso will come close to parallel with the ground. Keep your back straight the entire time.

2. Deeply engage your glutes to swing your hips forward and come back up to standing. The power coming from your glutes will help swing the kettlebell forward up to shoulder height. Once the kettlebell reaches shoulder height, quickly drop it back down between the legs, pushing your hips back and slightly bending the knees. Repeat the entire movement.

3. Perform as many reps as possible in 30 seconds.

Kettle Bell Squat to Press

1. Stand with feet hip-width apart. Hold kettlebell at your chest, draw your shoulder blades back and engage the core. Keep chest up the entire time. Deeply bend both knees and shift your hips back, like you're sitting in a chair. Your thighs will come close to parallel with the ground.

2. Explosively push down through both feet to come back up to standing and press the kettlebell directly overhead. Draw your shoulders away from the ears and extend your arms straight. Return to the center and repeat the movement.

3. Perform as many reps as possible in 30 seconds.

Kettle Bell Row

1. Stand with your feet hip-width apart holding the kettlebell in your right hand. Deeply bend both knees and shift your hips back until your torso is close to parallel with the ground. Strongly engage the glutes and lift your chest.

2. Bend your right elbow and lift the kettlebell up to shoulder height. Keep your elbow close to your torso. Engage the upper back and core the entire time.

3. Perform as many reps as possible for 30 seconds on each side.

Kettle Bell Press

1. Lie flat on your back, holding the kettlebell in front of your chest. Bend your knees and press your lower back into the mat. Draw your shoulder blades together and deeply engage the core. Press the kettlebell directly above the chest, extending the arms straight.

2. Lower the kettlebell down to hover over the chest at a controlled pace. Repeat the movement.

3. Perform as many reps as possible for 30 seconds.

Nutrition

Cut out the carbs for two weeks. Instead of eating carbs (even the healthy ones) substitute healthy fats (avocado, nuts, coconut oil) and sustainably raised protein products (like cage-free eggs, grass fed beef, etc.) instead. You will notice major changes in your body in just two weeks!

Postive Affirmations

Spend five minutes in the morning, before your day begins, sitting in a comfortable, meditative space. Begin to take deep breathes. Repeat one of these affirmations (or a chosen affirmation) each day. Say them out loud (the louder the better) and repeat as many times as you’d like. Your mindset will begin to alter and you’ll begin to feel more confident, powerful and limitless!

I am powerful beyond measure.

My actions can change the world.

I am the best person having the best day!

Love. Love. Love.

I have no limits. I am strong, beautiful and unstoppable.