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NoWeightsWorkout & Steve Hamp
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No Weights Workout Program.
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NoWeightsWorkout
Exercises - Arm Grabs
There are 45 exercises which make up the NoWeightsWorkout.
This exercise is called the Arm Grab.
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Now ONLINE in streaming video! Take
a minute and DO this exercise!
Broadband/Cable/DSL
(2.5MB) / Dial-up
(1.4MB)
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Step
One
Begin with your feet
shoulder width apart.
Start with one hand in
a chambered position
and the other arm
down at your side.
Both hands are
held in fists.
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Step
Two
With FULL TENSION,
raise the arm up and
out in front of you.
Full tension means you
act as if you are lifting
the maximum weight
you possibly can, and
feel this sensation
in your muscles,
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Step
Three
Fold your arm in,
just as if you were
"making a muscle"
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Step
Four
Pull your elbow back as
you twist at the waist,
and curl your wrist to
feel the flex in your
forearm muscles.
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Step
Five
Rotate your arm down
in a circular motion,
and open your hand to
expose your palm.
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Step
Six
Now, push your open
hand out, in line with
your sternum.
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Step
Seven
Turn your hand in a
grabbing motion, as
if you were turning a
doorknob, then close
your hand back
into a fist.
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Step
Eight
Pull your arm back into
the chambered position.
Repeat the exercise
on the opposing arm.
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Steve
Hamp
NoWeightsWorkout Instructor
Do
as many repetitions of the Arm Grabs as you wish.
To begin the NWW Arm Grab Exercise Program,
we recommend the following routine:
Do
30 Arm Grabs on each arm for 30 days.
Increase the repetitions by one every day.
(i.e. 31 on the 31st day, 32 on the 32nd day,...)
Continue
increasing by one until you reach 100 Arm Grabs
on each arm. Do this for 100 days. Continue for 100 days.
The
NoWeightsWorkout Arm Grab program takes approximately 20 minutes
a day and 6 months to complete.
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Come
on in and let us show you what we're about...
While
our workout involves no weights, we do encourage you to
consult your physician before beginning any exercise program.
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